Comparing Nutrients in 300 calories Cooked Asparagus VS Baked White Potatoes

Weight per 300 calories

• Cooked Asparagus: 1364g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 4.2 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 White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	24.7% 0.4g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	53% 68.7g	130g per day for Men 19-50 years
Sugars	24.5% 17.7g	6.9% 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	15% 10.8g	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.3g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	75.8% 682μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.4% 3.07mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	575% 690μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Calcium	31.4% 314mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	26.8% 0.62mg	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% 245mg	700mg per day for Men 19-50 years
Potassium	90% 3055mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	151% 83μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	74.4% 8.2mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	34% 1263g	6.65% 246g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 209.1 times more Vitamin A, 14.1 times more Vitamin B1, 13.5 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 16.4 times more Vitamin B9, 2.6 times more Vitamin C, 156.8 times more Vitamin E and 78.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Asparagus have 9.6 times more Calcium, 5.4 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 51 times more Selenium, 8.4 times more Sodium, 7.2 times more Zinc and 5.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Asparagus have 6.1 times more Fat, 8.1 times more Omega 3, 6.5 times more Omega 6, 3.6 times more Sugars, 9.2 times more Fructose, 4 times more Fiber and 4.8 times more Protein than Baked Whole White Potatoes.
• Both Boiled and Drained Asparagus and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.