Comparing Nutrients in 7 ounces Canned Asparagus VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.76% 4.9g	40% 52g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.9% 1.37g	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	8.36% 3.18g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	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	47.6% 191μg	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	40.6% 36.5mg	3.75% 3.37mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.3% 82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	21% 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	45.4% 3.63mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	12% 85.3mg	NA	700mg per day for Men 19-50 years
Potassium	10% 341mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	NA	55μg per day for Men 19-50 years
Sodium	38% 570mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	NA	11mg per day for Men 19-50 years
Water	5.04% 187g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Asparagus versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Asparagus vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Asparagus have 10.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Canned Asparagus vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Asparagus have 3.7 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.6 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• Both Canned Asparagus Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 6.7 times more Energy, 10.6 times more Carbohydrate and 1.6 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Canned Asparagus provide inadequate amounts of Energy and Carbohydrate