Comparing Nutrients in 300 calories Cooked Asparagus VS Baked Red Potatoes

Weight per 300 calories

• Cooked Asparagus: 1364g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 4 times more energy per unit of mass than Boiled and Drained Asparagus, which is average in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Asparagus or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	52% 67.6g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	6.8% 4.93g	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	15% 10.8g	2.1% 1.5g	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	% 5.73g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.55g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	56.2% 0.73mg	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	508% 2032μg	23.3% 93μg	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	117% 105mg	48.3% 43.4mg	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	136% 20.5mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	31.4% 314mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.47% 299μg	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	155% 12.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	26% 0.6mg	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	105% 736mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	34% 1263g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Asparagus vs Baked Red Potatoes:

• Boiled and Drained Asparagus have 197.7 times more Vitamin A, 8.9 times more Vitamin B1, 11 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 21.8 times more Vitamin B9, 2.4 times more Vitamin C, 74.1 times more Vitamin E and 71.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Asparagus vs Baked Red Potatoes:

• Boiled and Drained Asparagus have 10.1 times more Calcium, 3.8 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Sodium, 5.9 times more Zinc and 4.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Asparagus have 5.8 times more Fat, 7.6 times more Omega 3, 6.1 times more Omega 6, 3.6 times more Sugars, 7.1 times more Fructose, 4.4 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
• Both Boiled and Drained Asparagus and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.