Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Baked Red Potatoes:
Boiled and Drained Asparagus have 50 times more Vitamin A, 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.5 times more Vitamin B9, 18.8 times more Vitamin E and 18.1 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Asparagus vs Baked Red Potatoes:
Boiled and Drained Asparagus have 2.6 times more Calcium, 1.3 times more Iron, 1.5 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Baked Whole Red Potatoes have similar amounts of Copper and Manganese per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Asparagus have 1.9 times more Omega 3 and 1.8 times more Fructose than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4 times more Energy and 4.8 times more Carbohydrate than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Baked Whole Red Potatoes have similar amounts of Sugars, Fiber and Protein per 14 oz.
Both Boiled and Drained Asparagus as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.