Lets compare vitamin content per 14 ounces of Cooked Frozen Asparagus vs Baked White Potatoes:
Boiled and Drained Frozen Asparagus have 40 times more Vitamin A, 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B9, 1.9 times more Vitamin C, 30 times more Vitamin E and 29.6 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 10.6 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus 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 Cooked Frozen Asparagus vs Baked White Potatoes:
Boiled and Drained Frozen Asparagus have 1.8 times more Calcium, 7.8 times more Selenium and 1.2 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.7 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3.2 times more Potassium than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus and Baked Whole White Potatoes have similar amounts of Copper, Iron and Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Frozen Asparagus have 3.6 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.1 times more Energy, 11 times more Carbohydrate, 4.8 times more Sugars and 1.3 times more Fiber than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.