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

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11% 99μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	74% 296μg	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	17% 15.3mg	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	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	NA	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	15.3% 107mg	NA	700mg per day for Men 19-50 years
Potassium	13% 445mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	4.97% 184g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked 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 Cooked Asparagus vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Asparagus have 4.5 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 Cooked Asparagus vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Cooked Asparagus have 1.5 times more Calcium, 1.8 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 times more Potassium and 21.3 times more Sodium than Boiled and Drained Asparagus.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 5.8 times more Energy, 6.4 times more Carbohydrate and 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Asparagus provide inadequate amounts of Energy