Comparing Nutrients in 5 ounces Frozen Asparagus VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.17% 34kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	7.1% 2.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	67.7% 271μg	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	50% 45mg	2.68% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	13% 1.03mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	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	13% 91mg	NA	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Asparagus versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Frozen Asparagus have 18.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Asparagus vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Frozen Asparagus have 1.7 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Potassium and 37.3 times more Sodium than Frozen Asparagus, Unprepared.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Asparagus have 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 5.3 times more Energy, 6.4 times more Carbohydrate and 1.4 times more Fiber than Frozen Asparagus, Unprepared.
• 5 ounces of Frozen Asparagus provide inadequate amounts of Energy