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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	20% 576kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	6.7% 8.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2% 1.45g	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	31% 11.8g	19% 7.26g	38g per day for Men 19-50 years
Protein	18% 10g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	20% 181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.98% 0.091mg	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	NA	153% 612μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	6.8% 68mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	28.3% 2.27mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	27.6% 0.64mg	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	NA	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	NA	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.5% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Frozen Asparagus contains 14.4 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 Frozen Roasted Potatoes with Salt vs Cooked Frozen Asparagus:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.6 times more Potassium and 99.3 times more Sodium than Cooked Frozen Asparagus.
• While 1 lb of Boiled and Drained Frozen Asparagus contains 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Asparagus contain similar levels of Iron per one pound.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 7.1 times more Energy, 13.6 times more Carbohydrate and 1.6 times more Fiber than Cooked Frozen Asparagus.
• While 1 lb of Boiled and Drained Frozen Asparagus contains 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 pound of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate