Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cooked Asparagus with Salt:
Baked Whole Red Potatoes have 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 with Salt.
While Boiled and Drained Asparagus with Salt contain 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.
Both Baked Whole Red Potatoes as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Cooked Asparagus with Salt:
Baked Whole Red Potatoes have 2 times more Magnesium, 1.3 times more Phosphorus and 2.4 times more Potassium than Boiled and Drained Asparagus with Salt.
While Boiled and Drained Asparagus with Salt contain 2.6 times more Calcium, 1.3 times more Iron, 20 times more Sodium and 1.5 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Asparagus with Salt have similar amounts of Copper, Manganese and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole Red Potatoes have 4 times more Energy and 4.8 times more Carbohydrate than Boiled and Drained Asparagus with Salt.
While Boiled and Drained Asparagus with Salt contain 1.9 times more Omega 3 and 1.8 times more Fructose than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Asparagus with Salt have similar amounts of Sugars, Fiber and Protein per 14 oz.
Both Baked Whole Red Potatoes as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.