Comparing Nutrients in 1 pound Frozen Asparagus VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Energy	3.75% 109kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	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	22.7% 8.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	83.4% 1.1mg	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	217% 866μg	19.3% 77μg	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	160% 144mg	57.5% 51.7mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Calcium	11.3% 113mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	213% 1.9mg	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	41.4% 3.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	119% 2.73mg	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	41.5% 290mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.3% 416g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Asparagus vs Potato Skin:

• 1 pound of Frozen Asparagus has more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 11.2 times more Vitamin B9 and 2.8 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Potato Skin provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Asparagus, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Asparagus vs Potato Skin:

• 1 pound of Frozen Asparagus has 1.7 times more Phosphorus, 5.7 times more Selenium and 1.7 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.1 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese and 1.6 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Potato Skin contain similar levels of Calcium and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Asparagus has 1.3 times more Protein than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Energy, 3 times more Carbohydrate and 1.3 times more Fiber than Frozen Asparagus, Unprepared.
• 1 pound of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.