Comparing Nutrients in 300 calories Potato Skin VS Asparagus

Weight per 300 calories

• Potato Skin: 517g
• Asparagus: 1500g

Potato Skin has 2.9 times more energy per 100g than Asparagus. It has low energy density when compared to other foods. Raw Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Asparagus	35%	4%	61%

Macro Nutrients

	Potato Skin	Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	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	49.5% 64.3g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	NA	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	34% 13g	83% 31.5g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	22% 88μg	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	65.5% 59mg	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	NA	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Asparagus	Recommended Dietary Allowance
Calcium	15.5% 155mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	209% 16.8mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	28% 197mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	11.6% 431g	37.8% 1398g	3700g per day for Men 19-50 years

Potato Skin VS Asparagus Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Asparagus contain more Vitamin A, 19.7 times more Vitamin B1, 10.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.6 times more Vitamin B5, 8.9 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Asparagus provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw 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 Potato Skin vs Asparagus:

• 300 calories of Potato Skin have 1.3 times more Manganese than Asparagus.
• While 300 kcal of Raw Asparagus contain 2.3 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 4 times more Phosphorus, 1.4 times more Potassium, 22.2 times more Selenium, 4.5 times more Zinc and 3.2 times more Water than Raw Potato Skin.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Asparagus contain 2.9 times more Omega 3, 2.4 times more Fiber and 2.5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Asparagus offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Asparagus provide inadequate amounts of Omega 6 in 300 calories.