Comparing Nutrients in 300 calories Baked Potato Skin VS Canned Asparagus with Liquids and Salt

Weight per 300 calories

• Baked Potato Skin: 152g
• Canned Asparagus with Liquids and Salt: 2000g

Baked Potato Skin has 13.2 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has above average energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Canned Asparagus with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Baked Potato Skin	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	38% 49.6g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	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	31.5% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	137% 1.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	49.6% 2.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	151% 1.96mg	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	8.33% 33.3μg	425% 1700μg	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	22.7% 20.5mg	367% 330mg	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	0.4% 0.061mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	238% 2.14mg	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	133% 10.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	132% 3.04mg	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	22% 153mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	379% 5680mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	51% 1886g	3700g per day for Men 19-50 years

Baked Potato Skin VS Canned Asparagus With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Canned Asparagus with Liquids and Salt?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Canned Asparagus with Liquids and Salt:

• 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 5.8 times more Vitamin B1, 11.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 51 times more Vitamin B9, 16.1 times more Vitamin C and 382.8 times more Vitamin E than Baked Potato Skin.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Baked Potato Skin as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Canned Asparagus with Liquids and Salt:

• 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 5.8 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 3.3 times more Manganese, 5 times more Phosphorus, 4 times more Potassium, 30.2 times more Selenium, 178.5 times more Sodium, 12.7 times more Zinc and 26.3 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Canned Asparagus with Liquids and Salt 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 Baked Potato Skin have 1.4 times more Carbohydrate than Canned Asparagus with Liquids and Salt.
• While 300 kcal of Canned Asparagus Solids and Liquids with Salt contain 33 times more Omega 6, 1.7 times more Fiber and 5.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Canned Asparagus with Liquids and Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 in 300 calories.