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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.04% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	0.88% 0.64g	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	13.6% 5.16g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.05% 0.04mg	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	NA	67% 268μg	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	3.75% 3.37mg	54% 48.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	132% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	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	12.4% 0.99mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	NA	14% 97mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.05% 187g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cooked Frozen Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Cooked Frozen Asparagus:

• 7 oz of Boiled and Drained Frozen Asparagus contain 14.4 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 Frozen Roasted Potatoes with Salt vs Cooked Frozen Asparagus:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Potassium and 99.3 times more Sodium than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Asparagus contain similar levels of Iron per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Asparagus lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 7.1 times more Energy, 13.6 times more Carbohydrate and 1.6 times more Fiber than Cooked Frozen Asparagus.
• While 7 oz of Boiled and Drained Frozen Asparagus contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 7 ounces of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate