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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3.15% 4.1g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	NA	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	6.84% 2.6g	5% 1.9g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	NA	5.22% 47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.54% 0.11mg	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	47.8% 191μg	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	1.9% 1.7mg	35.3% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	NA	15.2% 0.14mg	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	6.25% 0.5mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	NA	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	8.83% 0.2mg	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	9.14% 64mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	7.44% 253mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	NA	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.5% 92g	3700g per day for Men 19-50 years

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

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

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

• 100 g of Frozen Asparagus, Unprepared contain 18.7 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 Frozen Roasted Potatoes with Salt vs Frozen Asparagus:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 37.3 times more Sodium than Frozen Asparagus.
• While 100 g of Frozen Asparagus, Unprepared contain 1.7 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 5.3 times more Energy, 6.4 times more Carbohydrate and 1.4 times more Fiber than Frozen Asparagus.
• While 100 g of Frozen Asparagus, Unprepared contain 1.5 times more Protein than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Asparagus provide inadequate amounts of Energy