Comparing Nutrients in 1 pound Canned Asparagus with Liquids and Salt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.35% 68kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.65% 11.2g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	18% 6.8g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	105% 1.37mg	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	96% 386μg	10.2% 41μg	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	83% 75mg	64.5% 58mg	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	35% 5.26mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	108% 0.98mg	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	34% 2.72mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	31.8% 0.73mg	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	24.6% 172mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	86% 1288mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids and Salt VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Asparagus with Liquids and Salt versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Asparagus with Liquids and Salt vs Baked Potato Flesh:

• 1 pound of Canned Asparagus with Liquids and Salt has 4.2 times more Vitamin B2, 9.4 times more Vitamin B9, 1.3 times more Vitamin C and 29 times more Vitamin E than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Canned Asparagus Solids and Liquids with Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Canned Asparagus Solids and Liquids with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus with Liquids and Salt vs Baked Potato Flesh:

• 1 pound of Canned Asparagus with Liquids and Salt has 1.7 times more Iron, 5.3 times more Selenium, 56.8 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Copper, 2.8 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Baked Potato Flesh contain similar levels of Manganese per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Canned Asparagus Solids and Liquids with Salt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Baked Potatoes Flesh no Salt contains 6.2 times more Energy, 8.7 times more Carbohydrate and 1.5 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Baked Potato Flesh offer comparable quantities of Protein per one pound.
• 1 pound of Canned Asparagus with Liquids and Salt provide inadequate amounts of Energy and Carbohydrate
• Both Canned Asparagus Solids and Liquids with Salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.