Lets compare vitamin content per 7 ounces of Canned Asparagus with Liquids vs Baked Red Potatoes:
Canned Asparagus Solids and Liquids have 39 times more Vitamin A, 1.8 times more Vitamin B2, 3.1 times more Vitamin B9, 1.3 times more Vitamin C, 3.6 times more Vitamin E and 13.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Canned Asparagus with Liquids vs Baked Red Potatoes:
Canned Asparagus Solids and Liquids have 1.7 times more Calcium, 2.2 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus and 3.2 times more Potassium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Iron, Manganese and Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Baked Whole Red Potatoes contain 5.8 times more Energy, 7.9 times more Carbohydrate, 1.4 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.