Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	31.6% 41g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	18% 13g	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	11% 7.9g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	68.4% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	39.6% 22g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	NA	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60.8% 0.79mg	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	NA	373% 1490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	NA	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.48% 219μg	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	62.5% 5mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	NA	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	67% 1.54mg	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	NA	77% 540mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	NA	54.5% 6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Asparagus with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cooked Asparagus with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Cooked Asparagus with Salt:

• 1 kg of Boiled and Drained Asparagus with Salt contains 4.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Cooked Asparagus with Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2 times more Potassium and 1.2 times more Sodium than Cooked Asparagus with Salt.
• While 1 kg of Boiled and Drained Asparagus with Salt contains 1.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 5.8 times more Energy, 6.4 times more Carbohydrate and 1.3 times more Fiber than Cooked Asparagus with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Asparagus with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy