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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Canned Asparagus: 1579g

Frozen Roasted Potatoes with Salt have 6.7 times more energy per 100g than Canned Asparagus. It has average energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	30% 39g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	23% 16.7g	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	16% 6.14g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	NA	72% 647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	134% 1.74mg	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	379% 1516μg	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	4.46% 4mg	323% 291mg	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	128% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Asparagus	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	NA	168% 1.5mg	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	14.8% 1.2mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	NA	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	NA	117% 2.7mg	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	97% 679mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	80% 2716mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	302% 4532mg	1500mg per day for Men 19-50 years
Zinc	NA	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	4.35% 161g	40% 1484g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Canned Asparagus Solids contain 72.3 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 Frozen Roasted Potatoes with Salt vs Canned Asparagus:

• 300 kcal of Canned Asparagus Solids contain 7.1 times more Calcium, 24.5 times more Iron, 2.6 times more Potassium, 6.4 times more Sodium and 9.2 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 Frozen Roasted Potatoes with Salt have 1.6 times more Carbohydrate than Canned Asparagus.
• While 300 kcal of Canned Asparagus Solids contain 2.4 times more Fat, 5.9 times more Saturated Fat, 10.3 times more Sugars, 4.1 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Asparagus offer comparable quantities of Energy per 300 calories.