Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Frozen Asparagus

Weight per 500 calories

Baked Red Potatoes

575g

Cooked Frozen Asparagus

2778g

Baked Red Potatoes have 4.8 times more energy per 100g than Cooked Frozen Asparagus. It has average energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Cooked Frozen Asparagus

51%

16%

33%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Cooked Frozen Asparagus

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

12%11.7g

0.86 gvs11.7 g

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

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0.72%0.23g

Saturated Fat

8.33%2.67g

0.23 gvs2.67 g

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

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5.4%0.086g

Omega 3

17.4%0.28g

0.086 gvs0.28 g

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

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1.66%0.28g

Omega 6

28.6%4.86g

0.28 gvs4.86 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

41%53.3g

113 gvs53.3 g

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

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11.3%8.2g

Sugars

12.3%8.9g

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

8.2 gvs8.9 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

117%44.4g

10.3 gvs44.4 g

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

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23.6%13.2g

Protein

146%82g

13.2 gvs82 g

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

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Vitamins

Baked Red Potatoesvs Cooked Frozen Asparagus

0.64%5.75μg

Vitamin A

123%1111μg

RAE, retinol activity equivalents

5.75 μgvs1111 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

220%2.86mg

Riboflavin

0.29 mgvs2.86 mg

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

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57.3%9.17mg

Vitamin B3

180%29mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs29 mg

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

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39%1.96mg

Vitamin B5

87.8%4.4mg

Pantothenic acid

1.96 mgvs4.4 mg

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

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94%1.2mg

Vitamin B6

42.7%0.56mg

Pyridoxine

1.2 mgvs0.56 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

938%3750μg

Folates and Folic Acid

155 μgvs3750 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

753%678mg

Ascorbic acid

72.4 mgvs678 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

222%33.3mg

Tocopherols and Tocotrienols

0.46 mgvs33.3 mg

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

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13.4%16μg

Vitamin K

1852%2222μg

Phytomenadione or phylloquinone

16 μgvs2222 μg

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

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Minerals

Baked Red Potatoesvs Cooked Frozen Asparagus

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

324%2.9mg

1 mgvs2.9 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

194%15.6mg

4.02 mgvs15.6 mg

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

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38.3%161mg

Magnesium

66%278mg

161 mgvs278 mg

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

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43.2%0.99mg

Manganese

169%3.9mg

0.99 mgvs3.9 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

194%1361mg

414 mgvs1361 mg

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

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92%3132mg

Potassium

141%4778mg

3132 mgvs4778 mg

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

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Selenium

197%108μg

NA μgvs108 μg

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

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4.6%69mg

Sodium

5.56%83.3mg

69 mgvs83.3 mg

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

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21%2.3mg

Zinc

104%11.4mg

2.3 mgvs11.4 mg

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

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12%441g

Water

70.6%2614g

441 gvs2614 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 Cooked Frozen Asparagus:

Baked Whole Red Potatoes have 2.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 193.3 times more Vitamin A, 4.4 times more Vitamin B1, 10 times more Vitamin B2, 3.1 times more Vitamin B3, 2.2 times more Vitamin B5, 24.2 times more Vitamin B9, 9.4 times more Vitamin C, 72.5 times more Vitamin E and 138.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Boiled and Drained Frozen Asparagus contain 9.7 times more Calcium, 2.9 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 5 times more Zinc and 5.9 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Frozen Asparagus have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 2.1 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 13.5 times more Fat, 11.6 times more Saturated Fat, 3.2 times more Omega 3, 17.3 times more Omega 6, 4.3 times more Fiber and 6.2 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled and Drained Frozen Asparagus have similar amounts of Energy and Sugars per 500 kcal.
Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Asparagus 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 SaltCooked Frozen AsparagusVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Cooked Frozen Asparagus

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: