Comparing Nutrients in 300 calories Canned Asparagus with Liquids and Salt VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Canned Asparagus with Liquids and Salt: 2000g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 8.5 times more energy per unit of mass than Canned Asparagus Solids and Liquids with Salt, which is average in comparison to other foods. Canned Asparagus with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Asparagus with Liquids and Salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	52.6% 20g	16% 6.14g	38g per day for Men 19-50 years
Protein	64.3% 36g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.08mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	425% 1700μg	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	367% 330mg	4.46% 4mg	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	155% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids and Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	NA	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	150% 12mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	109% 760mg	NA	700mg per day for Men 19-50 years
Potassium	101% 3440mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	379% 5680mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	NA	11mg per day for Men 19-50 years
Water	51% 1886g	4.35% 161g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Asparagus with Liquids and Salt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Canned Asparagus with Liquids and Salt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Asparagus with Liquids and Salt have 82.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Canned Asparagus with Liquids and Salt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Canned Asparagus with Liquids and Salt have 8.5 times more Calcium, 10.2 times more Iron, 3.2 times more Potassium, 8.1 times more Sodium and 11.7 times more Water than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Asparagus with Liquids and Salt have 3.3 times more Fiber and 6.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Asparagus with Liquids and Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.