Comparing Nutrients in 7 ounces Cooked Asparagus VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	42% 54.6g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	0.79% 0.58g	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	2.16% 1.57g	0% 0g	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	% 0.83g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12% 4.56g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	26.3% 0.34mg	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	74% 296μg	11% 43.7μg	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	17% 15.3mg	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	20% 2.98mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.5μg	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	22.6% 1.8mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	19% 0.43mg	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	15.3% 107mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.97% 184g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.8 times more Vitamin B9, 15 times more Vitamin E and 22 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Asparagus vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Asparagus have 1.8 times more Calcium, 1.2 times more Iron, 61 times more Selenium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.1 times more Potassium and 27.9 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Asparagus have 1.6 times more Omega 3, 4.5 times more Sugars and more Fructose than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.3 times more Energy, 23.3 times more Fat, 22.5 times more Saturated Fat, 3.7 times more Omega 6 and 6.7 times more Carbohydrate than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled and Drained Asparagus as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.