Comparing Nutrients in 1 kilogram Frozen Asparagus VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Energy	8.28% 240kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.97% 3.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	50% 19g	55.3% 21g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	478% 1910μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	353% 318mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 640mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	74.4% 2530mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 918g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Asparagus vs Baked White Potatoes:

• Frozen Asparagus, Unprepared have 47 times more Vitamin A, 2.5 times more Vitamin B1, 3 times more Vitamin B2, 5 times more Vitamin B9 and 2.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Asparagus vs Baked White Potatoes:

• Frozen Asparagus, Unprepared have 2.5 times more Calcium, 3.4 times more Selenium, 1.7 times more Zinc and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Magnesium and 2.2 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Baked Whole White Potatoes have similar amounts of Copper, Iron, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Asparagus, Unprepared have 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Energy and 5.1 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Frozen Asparagus, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.