Comparing Nutrients in 100 calories Cooked AsparagusVS Baked Red Potatoes

Weight per 100 calories

Cooked Asparagus

455g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 4 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.

Which food has more nutrients per 100 calories - Cooked Asparagus or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Cooked Asparagusvs Baked Red Potatoes

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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1.03%1g

Fat

0.18%0.17g

1 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g

Saturated Fat

0.14%0.046g

0.22 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.24%0.13g

Omega 3

1.08%0.017g

0.13 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.03%0.35g

Omega 6

0.33%0.056g

0.35 gvs0.056 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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14.4%18.7g

Carbohydrate

17.3%22.5g

18.7 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.15%5.9g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.9 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.95%3.6g

Fructose

0.7%0.51g

≤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]

3.6 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g

Glucose

%0.63g

1.9 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.36g

Sucrose

%0.52g

0.36 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.1g

Fiber

5.44%2.07g

9.1 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g

Protein

4.72%2.64g

11 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Asparagusvs Baked Red Potatoes

25.3%227μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

227 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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61.4%0.74mg

Vitamin B1

6.9%0.083mg

Thiamine

0.74 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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48.6%0.63mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.63 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.8%4.93mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

4.93 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20.5%1.02mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

1.02 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.6%0.36mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.36 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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169%677μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

677 μgvs31 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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39%35mg

Vitamin C

16%14.5mg

Ascorbic acid

35 mgvs14.5 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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45.5%6.8mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

6.8 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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192%230μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

230 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Asparagusvs Baked Red Potatoes

10.5%105mg

Calcium

1.03%10.3mg

105 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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83.3%0.75mg

Copper

22.2%0.2mg

0.75 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.5%100μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

100 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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51.7%4.14mg

Iron

10%0.8mg

4.14 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.6mg

Magnesium

7.66%32mg

63.6 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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30.4%0.7mg

Manganese

8.65%0.2mg

0.7 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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35%245mg

Phosphorus

12%82.8mg

245 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30%1018mg

Potassium

18.4%626mg

1018 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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50.4%27.7μg

Selenium

27.7 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.24%63.6mg

Sodium

0.92%13.8mg

63.6 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

4.18%0.46mg

2.73 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.4%421g

Water

2.4%88g

421 gvs88 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 Cooked Asparagus vs Baked Red Potatoes:

Boiled and Drained Asparagus have 197.7 times more Vitamin A, 8.9 times more Vitamin B1, 11 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 21.8 times more Vitamin B9, 2.4 times more Vitamin C, 74.1 times more Vitamin E and 71.5 times more Vitamin K than Baked Whole Red Potatoes.
Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Asparagus vs Baked Red Potatoes:

Boiled and Drained Asparagus have 10.1 times more Calcium, 3.8 times more Copper, 5.1 times more Iron, 2 times more Magnesium, 3.5 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, 4.6 times more Sodium, 5.9 times more Zinc and 4.8 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Asparagus have 5.8 times more Fat, 7.6 times more Omega 3, 6.1 times more Omega 6, 3.6 times more Sugars, 7.1 times more Fructose, 4.4 times more Fiber and 4.1 times more Protein than Baked Whole Red Potatoes.
Both Boiled and Drained Asparagus and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cooked AsparagusVS Canned Asparagus with Liquids and SaltBaked Red PotatoesVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Cooked AsparagusVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cooked Asparagus or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: