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Comparing Nutrients in 100 calories Canned AsparagusVS Baked White Potatoes

Weight per 100 calories

Canned Asparagus
526g
Baked White Potatoes
109g

Baked Whole White Potatoes have 4.8 times more energy per unit of mass than Canned Asparagus Solids, which is average in comparison to other foods. Canned Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Canned Asparagus or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Asparagus
35%
24%
41%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.53%3.42g
Fat
0.17%0.16g
3.42 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.4%0.77g
Saturated Fat
0.14%0.043g
0.77 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.93%0.079g
Omega 3
1%0.016g
0.079 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.33%1.4g
Omega 6
0.31%0.053g
1.4 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.96%13g
Carbohydrate
17.6%23g
13 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
7.7%5.58g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.58 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.54%0.39g
≤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]
NA gvs0.39 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.42g
Fiber
6%2.3g
8.42 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11.3g
Protein
4.08%2.3g
11.3 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

24%216μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
216 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.8%0.32mg
Vitamin B1
4.35%0.052mg
Thiamine
0.32 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.5%0.53mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.53 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.4%5.02mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
5.02 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.6%0.73mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.73 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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44.5%0.58mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.58 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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126%505μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
505 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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108%97mg
Vitamin C
15.2%13.7mg
Ascorbic acid
97 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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43%6.42mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
6.42 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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181%217μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
217 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

8.42%84.2mg
Calcium
1.1%11mg
84.2 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56%0.51mg
Copper
15.3%0.14mg
0.51 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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120%9.63mg
Iron
8.7%0.7mg
9.63 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.5%52.6mg
Magnesium
7%29.3mg
52.6 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg
Manganese
8.93%0.21mg
0.89 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32.3%226mg
Phosphorus
11.6%81.5mg
226 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.6%905mg
Potassium
17.4%591mg
905 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.3%8.95μg
Selenium
0.99%0.54μg
8.95 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
101%1511mg
Sodium
0.51%7.6mg
1511 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19%2.1mg
Zinc
3.46%0.38mg
2.1 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%495g
Water
2.2%82g
495 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Asparagus vs Baked White Potatoes:
Comparing minerals per 100 calories for Canned Asparagus vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: