Comparing Nutrients in 1 pound Frozen Asparagus VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Asparagus	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.75% 109kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	0% 0g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	26% 14.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Crinkle Cut French Fried Potatoes with Salt	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	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	39% 0.35mg	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	41.4% 3.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.3% 416g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Asparagus vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Asparagus, Unprepared have more Vitamin A, 3.5 times more Vitamin B2, 6.2 times more Vitamin B9 and 4.1 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Asparagus vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Asparagus, Unprepared have 1.9 times more Calcium, 1.8 times more Copper, 1.3 times more Manganese, 3.4 times more Selenium, 1.7 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 43.6 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Asparagus, Unprepared have 1.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.1 times more Energy, 21.7 times more Fat, 24 times more Saturated Fat, 3.2 times more Omega 3, 2.6 times more Omega 6 and 5.8 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 lb.
• Both Frozen Asparagus, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.