Comparing Nutrients in 500 calories Asparagus VS Baked White Potatoes

Weight per 500 calories

• Asparagus: 2500g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Raw Asparagus, which is average in comparison to other foods. Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Asparagus or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	88% 115g	130g per day for Men 19-50 years
Sugars	65% 47g	11.5% 8.3g	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	34.5% 25g	2.7% 1.96g	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	% 16.3g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 2.17g	g per day for Men 19-50 years
Fiber	138% 52.5g	30% 11.4g	38g per day for Men 19-50 years
Protein	98% 55g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	106% 950μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.53mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	137% 6.85mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	175% 2.28mg	88.2% 1.15mg	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	325% 1300μg	51.6% 207μg	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	156% 140mg	76% 68.5mg	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	188% 28.3mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	867% 1040μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Baked White Potatoes	Recommended Dietary Allowance
Calcium	60% 600mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	525% 4.73mg	76.7% 0.69mg	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	669% 53.5mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	44.7% 1.03mg	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	186% 1300mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	149% 5050mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	105% 57.5μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	63% 2331g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Asparagus vs Baked White Potatoes:

• Raw Asparagus have 174.8 times more Vitamin A, 13.7 times more Vitamin B1, 15.1 times more Vitamin B2, 2.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9, 2 times more Vitamin C, 130 times more Vitamin E and 70.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Raw Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Asparagus vs Baked White Potatoes:

• Raw Asparagus have 11 times more Calcium, 6.8 times more Copper, 15.4 times more Iron, 2.4 times more Magnesium, 3.8 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 21.2 times more Selenium, 7.1 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Asparagus have 3.1 times more Omega 3, 3.8 times more Omega 6, 5.7 times more Sugars, 12.8 times more Fructose, 4.6 times more Fiber and 4.8 times more Protein than Baked Whole White Potatoes.
• Both Raw Asparagus and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.