Comparing Nutrients in 500 calories Frozen Asparagus VS Boiled Potato Skin

Weight per 500 calories

• Frozen Asparagus: 2083g
• Boiled Potato Skin: 641g

Boiled Potato Skin no Salt has 3.3 times more energy per unit of mass than Frozen Asparagus, Unprepared, which is average in comparison to other foods. Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Boiled Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Frozen Asparagus	Boiled Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	85% 110g	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	104% 39.6g	55.7% 21g	38g per day for Men 19-50 years
Protein	120% 67.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	109% 979μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	49% 7.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	118% 1.53mg	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	995% 3979μg	16% 64μg	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	736% 663mg	37% 33.3mg	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	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	52% 521mg	29% 288mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	625% 5.63mg	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	190% 15.2mg	486% 39mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	45.8% 192mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	373% 8.58mg	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	190% 1333mg	49.5% 346mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	76.7% 2609mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	6% 89.7mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	13.5% 499g	3700g per day for Men 19-50 years

Frozen Asparagus VS Boiled Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Boiled Potato Skin?

Lets compare vitamin content per 500 calories of Frozen Asparagus vs Boiled Potato Skin:

• 500 calories of Frozen Asparagus have more Vitamin A, 12.3 times more Vitamin B1, 11.8 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 62.1 times more Vitamin B9 and 19.9 times more Vitamin C than Boiled Potato Skin.
• 500 calories of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Asparagus vs Boiled Potato Skin:

• 500 calories of Frozen Asparagus have 1.8 times more Calcium, 1.5 times more Magnesium, 3.9 times more Phosphorus, 2 times more Potassium, 18.4 times more Selenium, 1.9 times more Sodium, 4.4 times more Zinc and 3.8 times more Water than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 2 times more Copper, 2.6 times more Iron and 2 times more Manganese than Frozen Asparagus, Unprepared.
• 500 calories of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Asparagus have 9.8 times more Omega 6, 1.9 times more Fiber and 3.7 times more Protein than Boiled Potato Skin.
• While 500 kcal of Boiled Potato Skin no Salt contain 1.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Potato Skin provide inadequate amounts of Omega 6
• Both Frozen Asparagus, Unprepared as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 in 500 calories.