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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	12% 0.16mg	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	11% 43.7μg	74% 296μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	17% 15.3mg	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	1.32% 0.2mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cooked Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 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 Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 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.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 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 Cooked Asparagus.
• While 7 oz of Boiled and Drained Asparagus contain 1.8 times more Calcium, 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.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Asparagus contain similar levels of Copper and Iron per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 7.3 times more Energy, 23.3 times more Fat, 22.5 times more Saturated Fat and 6.7 times more Carbohydrate than Cooked Asparagus.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Asparagus offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Asparagus provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Asparagus provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.