Comparing Nutrients in 1 kilogram Cooked Frozen Asparagus VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Energy	6.2% 180kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	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	14.8% 19g	96% 124g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	65.8% 25g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	338% 1350μg	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	271% 244mg	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	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Calcium	18% 180mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	470% 4.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	70% 5.6mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	70% 490mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.4% 941g	22.5% 833g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen 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 Frozen Asparagus vs Potato Skin:

• 1 kilogram of Cooked Frozen Asparagus has more Vitamin A, 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 7.9 times more Vitamin B9 and 2.1 times more Vitamin C than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Vitamin B5 and 12 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Potato Skin provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Frozen 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 Frozen Asparagus vs Potato Skin:

• 1 kilogram of Cooked Frozen Asparagus has 1.3 times more Phosphorus and 13 times more Selenium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.7 times more Calcium, 4 times more Copper, 5.8 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese and 2.4 times more Potassium than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Potato Skin contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus lack sufficient amounts of Calcium
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Potato Skin contains 3.2 times more Energy, 6.5 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Potato Skin offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus provide inadequate amounts of Energy and Carbohydrate
• Both Boiled and Drained Frozen Asparagus as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.