Comparing Nutrients in 1 kilogram Cooked Asparagus VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Asparagus	Potato Skin	Recommended Dietary Allowance
Energy	7.6% 220kcal	20% 580kcal	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	96% 124g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	43% 24g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Potato Skin	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Potato Skin	Recommended Dietary Allowance
Calcium	23% 230mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	470% 4.23mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	262% 6mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 926g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Potato Skin per 1 kg

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

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

• 1 kilogram of Cooked Asparagus has more Vitamin A, 7.7 times more Vitamin B1, 3.7 times more Vitamin B2 and 8.8 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Asparagus as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Asparagus has 1.4 times more Phosphorus, 20.3 times more Selenium and 1.7 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.3 times more Calcium, 2.6 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 3.9 times more Manganese and 1.8 times more Potassium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Potato Skin contain similar levels of Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 2.6 times more Energy and 3 times more Carbohydrate than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Potato Skin offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Asparagus provide inadequate amounts of Energy
• Both Boiled and Drained Asparagus as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.