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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	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	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.63% 0.45g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	NA	16.5% 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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	8.63% 0.2mg	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	9.92% 69.5mg	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	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Frozen Asparagus 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 Cooked Frozen Asparagus:

• 5 oz of Boiled and Drained Frozen Asparagus contain 14.4 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 Cooked Frozen Asparagus:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Potassium and 99.3 times more Sodium than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Asparagus contain similar levels of Iron per five ounces.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 7.1 times more Energy, 13.6 times more Carbohydrate and 1.6 times more Fiber than Cooked Frozen Asparagus.
• While 5 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate