Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Cooked Frozen Asparagus:
Baked Whole Red Potatoes have 1.5 times more Vitamin B3, 2.2 times more Vitamin B5 and 10.6 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 40 times more Vitamin A, 2.1 times more Vitamin B2, 5 times more Vitamin B9, 1.9 times more Vitamin C, 15 times more Vitamin E and 28.6 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin B1 per 14 oz.
Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Cooked Frozen Asparagus:
Baked Whole Red Potatoes have 1.7 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.5 times more Phosphorus and 3.2 times more Potassium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 2 times more Calcium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Frozen Asparagus have similar amounts of Zinc and Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Baked Whole Red Potatoes have 4.8 times more Energy, 10.2 times more Carbohydrate and 4.5 times more Sugars than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 3.6 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Frozen Asparagus have similar amounts of Fiber per 14 oz.
Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.