Comparing Nutrients in 100 grams Cooked Asparagus with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.76% 22kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.8% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	20% 26g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	0.95% 0.69g	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	1.1% 0.79g	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	% 0.42g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.78% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	37.3% 149μg	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	8.56% 7.7mg	1.9% 1.7mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.17mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	11.4% 0.91mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	NA	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	7.7% 54mg	NA	700mg per day for Men 19-50 years
Potassium	6.6% 224mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Asparagus with Salt versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Asparagus with Salt vs Frozen Roasted Potatoes with Salt:

• 100 grams of Cooked Asparagus with Salt have 4.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Cooked Asparagus with Salt vs Frozen Roasted Potatoes with Salt:

• 100 grams of Cooked Asparagus with Salt have 1.5 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 with Salt.
• Both Cooked Asparagus with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per 100 grams.
• 100 grams of Cooked Asparagus with Salt provide inadequate amounts of Energy