Comparing Nutrients in 5 ounces Cooked Asparagus VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	30% 39g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	0.57% 0.41g	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	1.54% 1.1g	0% 0g	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	% 0.6g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.24g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	18.8% 0.24mg	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	53% 211μg	7.8% 31μg	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	12% 11mg	18.6% 16.7mg	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	14% 2.13mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	16% 1.3mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	13.5% 0.31mg	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	11% 76.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B9, 15 times more Vitamin E and 22 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have 1.8 times more Calcium, 1.2 times more Iron, 61 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 27.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Asparagus have 1.6 times more Omega 3, 4.5 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 23.3 times more Fat, 22.5 times more Saturated Fat, 3.7 times more Omega 6 and 6.7 times more Carbohydrate than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.