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

Weight per 100 calories

• Cooked Asparagus: 455g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 5.8 times more energy per unit of mass than Boiled and Drained Asparagus, which is average in comparison to other foods. Cooked Asparagus having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	0.75% 0.54g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	19.5% 11g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	169% 677μg	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	39% 35mg	1.5% 1.34mg	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	45.5% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	NA	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	NA	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	35% 245mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1018mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	NA	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	NA	11mg per day for Men 19-50 years
Water	11.4% 421g	1.45% 53.6g	3700g per day for Men 19-50 years

Cooked Asparagus VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus or Frozen Roasted Potatoes with Salt?

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

• 100 calories of Cooked Asparagus have 26.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 100 calories of Cooked Asparagus have 8.9 times more Calcium, 10.5 times more Iron, 2.9 times more Potassium and 7.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 3.7 times more Sodium than Boiled and Drained Asparagus.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus have 10.9 times more Sugars, 4.4 times more Fiber and 6.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Asparagus and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.