Comparing Nutrients in 500 calories Potato Skin VS Frozen Asparagus

Weight per 500 calories

• Potato Skin: 862g
• Frozen Asparagus: 2083g

Potato Skin has 2.4 times more energy per 100g than Frozen Asparagus. It has low energy density when compared to other foods. Frozen Asparagus, Unprepared having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Potato Skin	Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	11.8% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	65.7% 85.4g	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	56.7% 21.6g	104% 39.6g	38g per day for Men 19-50 years
Protein	39.6% 22g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 979μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	210% 2.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	76.7% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	178% 2.3mg	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	36.6% 147μg	995% 3979μg	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	109% 98mg	736% 663mg	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

	Potato Skin	Frozen Asparagus	Recommended Dietary Allowance
Calcium	26% 259mg	52% 521mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	317% 2.85mg	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	349% 28mg	190% 15.2mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	69.4% 292mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	184% 4.23mg	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	46.8% 328mg	190% 1333mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	155% 5271mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	19.4% 718g	51.7% 1913g	3700g per day for Men 19-50 years

Potato Skin VS Frozen Asparagus Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Asparagus, Unprepared contain more Vitamin A, 13.9 times more Vitamin B1, 8.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 27.2 times more Vitamin B9 and 6.7 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Frozen Asparagus provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Potato Skin have 1.3 times more Copper, 1.8 times more Iron and 1.2 times more Manganese than Frozen Asparagus.
• While 500 kcal of Frozen Asparagus, Unprepared contain 2 times more Calcium, 1.5 times more Magnesium, 4.1 times more Phosphorus, 1.5 times more Potassium, 13.7 times more Selenium, 1.9 times more Sodium, 4.1 times more Zinc and 2.7 times more Water than Raw Potato Skin.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.3 times more Carbohydrate than Frozen Asparagus.
• While 500 kcal of Frozen Asparagus, Unprepared contain 7.3 times more Omega 6, 1.8 times more Fiber and 3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Frozen Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Frozen Asparagus, Unprepared provide inadequate amounts of Omega 3 in 500 calories.