Lets compare vitamin content per 14 ounces of Canned Asparagus with Liquids vs Baked White Potatoes:
Canned Asparagus Solids and Liquids have 39 times more Vitamin A, 2.1 times more Vitamin B2, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 7.3 times more Vitamin E and 14.4 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 3.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 14 oz.
Both Canned Asparagus Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Asparagus with Liquids vs Baked White Potatoes:
Canned Asparagus Solids and Liquids have 1.5 times more Calcium, 3.2 times more Selenium, 3.7 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Magnesium, 2 times more Phosphorus and 3.2 times more Potassium than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Baked Whole White Potatoes have similar amounts of Copper, Iron and Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole White Potatoes contain 6.1 times more Energy, 8.5 times more Carbohydrate, 1.5 times more Sugars and 2.1 times more Fiber than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
Both Canned Asparagus Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.