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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	7.87% 228kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	NA	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	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	14% 0.7mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	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	7.8% 31μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	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	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	13.3% 1.06mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	19.6% 137mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	3.6% 134g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Vitamin B1, 2.5 times more Vitamin B3, 4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 2.9 times more Vitamin B2, 3.9 times more Vitamin B9, 1.4 times more Vitamin C and 11.6 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin D in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Sodium than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 16 times more Selenium and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Asparagus with Liquids and Salt contain similar levels of Zinc per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 10.7 times more Energy, 28.5 times more Fat, 24.6 times more Saturated Fat, 11.1 times more Carbohydrate, 2.3 times more Fiber and 1.4 times more Protein than Canned Asparagus with Liquids and Salt.
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Energy and Carbohydrate
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.