Comparing Nutrients in 500 calories Baked Red PotatoesVS Canned Asparagus with Liquids and Salt

Weight per 500 calories

Baked Red Potatoes

575g

Canned Asparagus with Liquids and Salt

3333g

Baked Red Potatoes have 5.8 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has average energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Asparagus with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Canned Asparagus with Liquids and Salt

38%

53%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Canned Asparagus with Liquids and Salt

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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0.89%0.86g

Fat

6.2%6g

0.86 gvs6 g

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

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0.72%0.23g

Saturated Fat

4.6%1.47g

0.23 gvs1.47 g

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

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5.4%0.086g

Omega 3

8.33%0.13g

0.086 gvs0.13 g

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

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1.66%0.28g

Omega 6

15.7%2.67g

0.28 gvs2.67 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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86.6%113g

Carbohydrate

63.6%82.7g

113 gvs82.7 g

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

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11.3%8.2g

Sugars

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

8.2 gvsNA g

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

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3.5%2.53g

Fructose

≤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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

2.6 gvsNA g

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

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27.2%10.3g

Fiber

87.7%33.3g

10.3 gvs33.3 g

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

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23.6%13.2g

Protein

107%60g

13.2 gvs60 g

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

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Vitamins

Baked Red Potatoesvs Canned Asparagus with Liquids and Salt

0.64%5.75μg

Vitamin A

RAE, retinol activity equivalents

5.75 μgvsNA μg

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

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34.5%0.41mg

Vitamin B1

150%1.8mg

Thiamine

0.41 mgvs1.8 mg

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

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22%0.29mg

Vitamin B2

228%2.97mg

Riboflavin

0.29 mgvs2.97 mg

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

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57.3%9.17mg

Vitamin B3

177%28.4mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs28.4 mg

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

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39%1.96mg

Vitamin B5

82.7%4.13mg

Pantothenic acid

1.96 mgvs4.13 mg

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

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94%1.2mg

Vitamin B6

251%3.27mg

Pyridoxine

1.2 mgvs3.27 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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38.8%155μg

Vitamin B9

708%2833μg

Folates and Folic Acid

155 μgvs2833 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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80.5%72.4mg

Vitamin C

611%550mg

Ascorbic acid

72.4 mgvs550 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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3.07%0.46mg

Vitamin E

258%38.7mg

Tocopherols and Tocotrienols

0.46 mgvs38.7 mg

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

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13.4%16μg

Vitamin K

Phytomenadione or phylloquinone

16 μgvsNA μg

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

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Minerals

Baked Red Potatoesvs Canned Asparagus with Liquids and Salt

5.17%51.7mg

Calcium

50%500mg

51.7 mgvs500 mg

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

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111%1mg

Copper

396%3.57mg

1 mgvs3.57 mg

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

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Fluoride

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

NA μgvsNA μg

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

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50.3%4.02mg

Iron

250%20mg

4.02 mgvs20 mg

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

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38.3%161mg

Magnesium

71.4%300mg

161 mgvs300 mg

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

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43.2%0.99mg

Manganese

220%5.07mg

0.99 mgvs5.07 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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59%414mg

Phosphorus

181%1267mg

414 mgvs1267 mg

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

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92%3132mg

Potassium

169%5733mg

3132 mgvs5733 mg

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

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Selenium

97%53.3μg

NA μgvs53.3 μg

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

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4.6%69mg

Sodium

631%9467mg

69 mgvs9467 mg

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

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21%2.3mg

Zinc

142%15.7mg

2.3 mgvs15.7 mg

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

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12%441g

Water

85%3144g

441 gvs3144 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 Baked Red Potatoes vs Canned Asparagus with Liquids and Salt:

Canned Asparagus Solids and Liquids with Salt contain 4.4 times more Vitamin B1, 10.3 times more Vitamin B2, 3.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 18.3 times more Vitamin B9, 7.6 times more Vitamin C and 84.1 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Canned Asparagus with Liquids and Salt:

Canned Asparagus Solids and Liquids with Salt contain 9.7 times more Calcium, 3.6 times more Copper, 5 times more Iron, 1.9 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 137.3 times more Sodium, 6.8 times more Zinc and 7.1 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.4 times more Carbohydrate than Canned Asparagus Solids and Liquids with Salt.
While Canned Asparagus Solids and Liquids with Salt contain 7 times more Fat, 1.5 times more Omega 3, 9.5 times more Omega 6, 3.2 times more Fiber and 4.5 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Asparagus Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCanned Asparagus with Liquids and SaltVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Canned AsparagusCanned Asparagus with Liquids and SaltVS Canned Asparagus

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Canned Asparagus with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Canned Asparagus with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: