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

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	91% 119g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	4.3% 3.13g	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	4.94% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	19.4% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25% 227μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	NA	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	169% 676μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39% 35mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	NA	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	NA	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	NA	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	35% 245mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1016mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	NA	11mg per day for Men 19-50 years
Water	11.4% 420g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Asparagus has 4.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 pound of Cooked Asparagus has 1.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2 times more Potassium and 21.3 times more Sodium than Boiled and Drained Asparagus.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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