Comparing Nutrients in 300 calories Cooked Frozen Asparagus VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 7.1 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is average in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	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	70% 26.7g	16% 6.14g	38g per day for Men 19-50 years
Protein	87.8% 49g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	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	563% 2250μg	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	452% 407mg	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	133% 20mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	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	117% 9.33mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	NA	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	117% 817mg	NA	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	NA	11mg per day for Men 19-50 years
Water	42.4% 1568g	4.35% 161g	3700g per day for Men 19-50 years

Cooked Frozen Asparagus VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Frozen Asparagus have 101.3 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 Cooked Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cooked Frozen Asparagus have 8.5 times more Calcium, 7.9 times more Iron, 2.7 times more Potassium and 9.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 14.1 times more Sodium than Boiled and Drained Frozen Asparagus.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Asparagus have 1.6 times more Fat, 3.3 times more Sugars, 4.3 times more Fiber and 9.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.9 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.