Comparing Nutrients in 7 ounces Baked Potato Flesh VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Baked Potato Flesh	Canned Asparagus	Recommended Dietary Allowance
Energy	6.36% 185kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	2.9% 2.1g	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	7.83% 2.98g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	16.8% 0.22mg	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	4.47% 18μg	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	40.6% 36.5mg	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	0.53% 0.079mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Asparagus	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21% 0.19mg	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	8.7% 0.69mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14.7% 0.34mg	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	14% 99mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.05% 150g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Canned Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Canned Asparagus:

• 7 ounces of Baked Potato Flesh have 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain more Vitamin A, 4.8 times more Vitamin B2, 10.7 times more Vitamin B9, 1.4 times more Vitamin C, 30.5 times more Vitamin E and 137.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Canned Asparagus:

• 7 ounces of Baked Potato Flesh have 2.2 times more Copper, 2.5 times more Magnesium and 2.3 times more Potassium than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 5.2 times more Iron, 5.7 times more Selenium, 57.4 times more Sodium and 1.4 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Asparagus contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Canned Asparagus Solids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 4.9 times more Energy, 8.8 times more Carbohydrate and 1.6 times more Sugars than Canned Asparagus.
• Both Baked Potato Flesh and Canned Asparagus offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Canned Asparagus provide inadequate amounts of Energy and Carbohydrate
• Both Baked Potatoes Flesh no Salt as well as Canned Asparagus Solids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.