Comparing Nutrients in 1 pound Asparagus VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.13% 91kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	68.4% 89g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	8.95% 6.5g	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	6.26% 4.54g	2.75% 2g	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	% 2.95g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.04g	% 2.04g	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18% 9.98g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	74% 0.96mg	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	59% 236μg	30.6% 122μg	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	28.2% 25.4mg	63.5% 57mg	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	34% 5.13mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	11% 109mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	87.7% 0.79mg	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	121% 9.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	34% 0.78mg	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	33.7% 236mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.4% 423g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Asparagus vs Baked Red Potatoes:

• Raw Asparagus have 38 times more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.9 times more Vitamin B9, 14.1 times more Vitamin E and 14.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.3 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Asparagus vs Baked Red Potatoes:

• Raw Asparagus have 2.7 times more Calcium, 3.1 times more Iron, 1.4 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Magnesium, 1.4 times more Phosphorus and 2.7 times more Potassium than Raw Asparagus.
• Both Raw Asparagus and Baked Whole Red Potatoes have similar amounts of Copper and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Asparagus have 1.3 times more Sugars and 2.3 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.4 times more Energy and 5 times more Carbohydrate than Raw Asparagus.
• Both Raw Asparagus and Baked Whole Red Potatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.