Comparing Nutrients in 300 calories Baked Potato Skin VS Asparagus

Weight per 300 calories

• Baked Potato Skin: 152g
• Asparagus: 1500g

Baked Potato Skin has 9.9 times more energy per 100g than Asparagus. It has above average energy density when compared to other foods. Raw Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Asparagus	35%	4%	61%

Macro Nutrients

	Baked Potato Skin	Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	3.53% 0.6g	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	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	39% 28g	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	20.7% 15g	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	% 9.75g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	31.5% 12g	83% 31.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Asparagus	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	105% 1.37mg	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	195% 780μg	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	93% 84mg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Asparagus	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	315% 2.84mg	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	401% 32mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	103% 2.37mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	37.8% 1398g	3700g per day for Men 19-50 years

Baked Potato Skin VS Asparagus Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Asparagus contain 376.2 times more Vitamin A, 11.6 times more Vitamin B1, 13.2 times more Vitamin B2, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 23.4 times more Vitamin B9, 4.1 times more Vitamin C, 279.7 times more Vitamin E and 242.3 times more Vitamin K than Baked Potato Skin.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Asparagus contain 7 times more Calcium, 2.3 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 5.1 times more Phosphorus, 3.5 times more Potassium, 32.5 times more Selenium, 10.9 times more Zinc and 19.5 times more Water than Baked Potato Skin.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Asparagus contain 9.9 times more Omega 3, 13.3 times more Sugars, 2.6 times more Fiber and 5.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Asparagus offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Raw Asparagus provide inadequate amounts of Omega 6 in 300 calories.