Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	7.14% 207kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	1.96% 1.4g	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	0% 0g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	10.7% 0.14mg	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	11% 44μg	30% 120μg	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	12% 11mg	26% 23.4mg	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	0.94% 0.14mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	46% 55.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17% 0.15mg	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	11% 0.88mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	9.37% 0.22mg	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	16.4% 115mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	2.46% 37mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.57% 95g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Asparagus with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Canned Asparagus with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Vitamin B1, 2.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 2 times more Vitamin B6 than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain more Vitamin A, 2.4 times more Vitamin B2, 2.7 times more Vitamin B9, 2.1 times more Vitamin C and 18.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Asparagus with Liquids:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Magnesium, 2.1 times more Phosphorus, 2.2 times more Potassium and 13.4 times more Sodium than Canned Asparagus with Liquids.
• While 5 oz of Canned Asparagus Solids and Liquids contain 1.4 times more Copper, 3.2 times more Selenium, 1.4 times more Zinc and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Asparagus with Liquids contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 9.7 times more Energy, 27.7 times more Fat, 30.5 times more Saturated Fat, 9.7 times more Carbohydrate, 2 times more Fiber and 1.3 times more Protein than Canned Asparagus with Liquids.
• 5 ounces of Canned Asparagus with Liquids provide inadequate amounts of Energy and Carbohydrate
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in five ounces.