Comparing Nutrients in 500 calories Cooked Frozen Asparagus VS Baked Red Potatoes

Weight per 500 calories

• Cooked Frozen Asparagus: 2778g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 4.8 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.

Which food has more nutrients per 500 calories - Cooked Frozen Asparagus or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Cooked Frozen Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	86.6% 113g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	117% 44.4g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	146% 82g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	123% 1111μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.8% 4.4mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	94% 1.2mg	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	938% 3750μg	38.8% 155μg	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	753% 678mg	80.5% 72.4mg	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	222% 33.3mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1852% 2222μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	50% 500mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	111% 1mg	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	194% 15.6mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	43.2% 0.99mg	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	194% 1361mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	141% 4778mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	70.6% 2614g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Frozen Asparagus vs Baked Red Potatoes:

• Boiled and Drained Frozen Asparagus have 193.3 times more Vitamin A, 4.4 times more Vitamin B1, 10 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 24.2 times more Vitamin B9, 9.4 times more Vitamin C, 72.5 times more Vitamin E and 138.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Frozen Asparagus vs Baked Red Potatoes:

• Boiled and Drained Frozen Asparagus have 9.7 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 1.2 times more Sodium, 5 times more Zinc and 5.9 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Asparagus have 13.5 times more Fat, 11.6 times more Saturated Fat, 3.2 times more Omega 3, 17.3 times more Omega 6, 4.3 times more Fiber and 6.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 500 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.