Comparing Nutrients in 1 kilogram Cooked Asparagus VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.6% 220kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	354% 461g	130g per day for Men 19-50 years
Sugars	18% 13g	19.3% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	11% 7.9g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	208% 79g	38g per day for Men 19-50 years
Protein	43% 24g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	472% 6.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	373% 1490μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.6% 77mg	150% 135mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Calcium	23% 230mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	908% 8.17mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	114% 9.1mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	268% 6.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77% 540mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25% 926g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus versus 1 kg of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus vs Baked Potato Skin:

• 1 kilogram of Cooked Asparagus has 50 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.8 times more Vitamin B9, 37.5 times more Vitamin E and 29.8 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 7.8 times more Vitamin B6 and 1.8 times more Vitamin C than Boiled and Drained Asparagus.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Asparagus as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Baked Potato Skin:

• 1 kilogram of Cooked Asparagus has 8.7 times more Selenium, 1.2 times more Zinc and 2 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.5 times more Calcium, 5 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus and 2.6 times more Potassium than Boiled and Drained Asparagus.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Baked Potato Skin contains 9 times more Energy, 11.2 times more Carbohydrate, 4 times more Fiber and 1.8 times more Protein than Boiled and Drained Asparagus.
• 1 kilogram of Cooked Asparagus provide inadequate amounts of Energy
• Both Boiled and Drained Asparagus as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.