Comparing Nutrients in 500 calories Cooked AsparagusVS Baked White Potatoes

Weight per 500 calories

Cooked Asparagus

2273g

Baked White Potatoes

544g

Baked Whole White Potatoes have 4.2 times more energy per unit of mass than Boiled and Drained Asparagus, which is average in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Cooked Asparagus or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Cooked Asparagusvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.15%5g

Fat

0.84%0.82g

5 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.4%1.1g

Saturated Fat

0.68%0.22g

1.1 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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41%0.66g

Omega 3

5.1%0.082g

0.66 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.73g

Omega 6

1.57%0.27g

1.73 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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72%93g

Carbohydrate

88%115g

93 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.8%29.5g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29.5 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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24.8%18g

Fructose

2.7%1.96g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

18 gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%9.55g

Glucose

%3.42g

9.55 gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.8g

Sucrose

%2.17g

1.8 gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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120%45.5g

Fiber

30%11.4g

45.5 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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97%54.5g

Protein

20.4%11.4g

54.5 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Asparagusvs Baked White Potatoes

126%1136μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

1136 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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307%3.7mg

Vitamin B1

21.7%0.26mg

Thiamine

3.7 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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243%3.16mg

Vitamin B2

18%0.23mg

Riboflavin

3.16 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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154%24.6mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

24.6 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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102%5.1mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

5.1 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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138%1.8mg

Vitamin B6

88.2%1.15mg

Pyridoxine

1.8 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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847%3386μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

3386 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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194%175mg

Vitamin C

76%68.5mg

Ascorbic acid

175 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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227%34mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

34 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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958%1150μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

1150 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Asparagusvs Baked White Potatoes

52.3%523mg

Calcium

5.43%54.3mg

523 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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417%3.75mg

Copper

76.7%0.69mg

3.75 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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12.4%498μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

498 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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259%20.7mg

Iron

43.5%3.48mg

20.7 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.8%318mg

Magnesium

35%147mg

318 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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152%3.5mg

Manganese

44.7%1.03mg

3.5 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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175%1227mg

Phosphorus

58.2%408mg

1227 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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150%5091mg

Potassium

87%2957mg

5091 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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252%139μg

Selenium

4.94%2.7μg

139 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21.2%318mg

Sodium

2.54%38mg

318 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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124%13.6mg

Zinc

17.3%1.9mg

13.6 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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57%2105g

Water

11%410g

2105 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cooked Asparagus vs Baked White Potatoes:

Boiled and Drained Asparagus have 209.1 times more Vitamin A, 14.1 times more Vitamin B1, 13.5 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.6 times more Vitamin B6, 16.4 times more Vitamin B9, 2.6 times more Vitamin C, 156.8 times more Vitamin E and 78.4 times more Vitamin K than Baked Whole White Potatoes.
Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus vs Baked White Potatoes:

Boiled and Drained Asparagus have 9.6 times more Calcium, 5.4 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 51 times more Selenium, 8.4 times more Sodium, 7.2 times more Zinc and 5.1 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Asparagus have 6.1 times more Fat, 8.1 times more Omega 3, 6.5 times more Omega 6, 3.6 times more Sugars, 9.2 times more Fructose, 4 times more Fiber and 4.8 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Asparagus and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Asparagus as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked AsparagusVS Canned Asparagus with Liquids and SaltBaked White PotatoesVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Cooked AsparagusVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Asparagus or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: