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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	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	9.7% 3.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	2.68% 2.4mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.64mg	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 Roasted Potatoes with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	NA	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	NA	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 134g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted 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 Frozen Roasted Potatoes with Salt vs Canned Asparagus with Liquids and Salt:

• 5 oz of Canned Asparagus Solids and Liquids with Salt contain 9.7 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 Roasted Potatoes with Salt vs Canned Asparagus with Liquids and Salt:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Potassium than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Asparagus with Liquids and Salt contain similar levels of Iron and Sodium per five ounces.
• Both Frozen Roasted 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 Frozen Roasted Potatoes with Salt have 8.5 times more Energy, 10.5 times more Carbohydrate, 2.6 times more Fiber and 1.2 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