Comparing Nutrients in 1 pound Frozen Asparagus VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Frozen Asparagus	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	3.75% 109kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	14.3% 18.6g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	26% 14.7g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	104% 1.36mg	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	217% 866μg	11.3% 45.4μg	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	160% 144mg	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	41.4% 3.3mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	27.2% 0.63mg	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	41.5% 290mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.3% 416g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Asparagus versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Asparagus vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Frozen Asparagus has more Vitamin A, 6.6 times more Vitamin B2, 19.1 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.8 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Frozen Asparagus, Unprepared as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Asparagus vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Frozen Asparagus has 5 times more Calcium, 2.4 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Selenium and 2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Copper, 1.6 times more Magnesium and 1.5 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.6 times more Energy and 4.9 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.