Comparing Nutrients in 300 calories Cooked Frozen Asparagus VS Baked Potato Skin

Weight per 300 calories

• Cooked Frozen Asparagus: 1667g
• Baked Potato Skin: 152g

Baked Potato Skin has 11 times more energy per unit of mass than Boiled and Drained Frozen Asparagus, which is above average in comparison to other foods. Cooked Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	2.93% 2.12g	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	70% 26.7g	31.5% 12g	38g per day for Men 19-50 years
Protein	87.8% 49g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	71.6% 0.93mg	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	563% 2250μg	8.33% 33.3μg	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	452% 407mg	22.7% 20.5mg	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	133% 20mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Calcium	30% 300mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	138% 1.24mg	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	117% 9.33mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	40.6% 0.93mg	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	117% 817mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	1.94% 71.7g	3700g per day for Men 19-50 years

Cooked Frozen Asparagus VS Baked Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus or Baked Potato Skin?

Lets compare vitamin content per 300 calories of Cooked Frozen Asparagus vs Baked Potato Skin:

• 300 calories of Cooked Frozen Asparagus have 440 times more Vitamin A, 5.9 times more Vitamin B1, 10.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2 times more Vitamin B5, 67.5 times more Vitamin B9, 19.9 times more Vitamin C, 330 times more Vitamin E and 517.6 times more Vitamin K than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 2.8 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Asparagus as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Asparagus vs Baked Potato Skin:

• 300 calories of Cooked Frozen Asparagus have 5.8 times more Calcium, 1.4 times more Copper, 2.6 times more Magnesium, 2.5 times more Manganese, 5.3 times more Phosphorus, 3.3 times more Potassium, 61.3 times more Selenium, 9.2 times more Zinc and 21.9 times more Water than Baked Potato Skin.
• Both Cooked Frozen Asparagus and Baked Potato Skin contain similar levels of Iron per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Asparagus have 46.2 times more Fat, 11 times more Omega 3, 60.2 times more Omega 6, 2.5 times more Sugars, 2.2 times more Fiber and 7.6 times more Protein than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 2.2 times more Carbohydrate than Boiled and Drained Frozen Asparagus.
• Both Cooked Frozen Asparagus and Baked Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6