Comparing Nutrients in 7 ounces Frozen Asparagus VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	9.92% 3.77g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	94% 1.2mg	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	95% 379μg	11% 43.7μg	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	70% 63mg	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Baked Potato Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	180% 1.62mg	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	18% 1.45mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	53% 1.22mg	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	18% 127mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.92% 182g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Asparagus versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Baked Potato Skin:

• 7 ounces of Frozen Asparagus have 47 times more Vitamin A, 1.2 times more Vitamin B2, 8.7 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.5 times more Vitamin B3, 4.7 times more Vitamin B5 and 5.5 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Baked Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Frozen Asparagus, Unprepared as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Baked Potato Skin:

• 7 ounces of Frozen Asparagus have 2.4 times more Selenium, 1.2 times more Zinc and 1.9 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Calcium, 6 times more Copper, 9.6 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus and 2.3 times more Potassium than Frozen Asparagus, Unprepared.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 8.3 times more Energy, 11.2 times more Carbohydrate, 4.2 times more Fiber and 1.3 times more Protein than Frozen Asparagus, Unprepared.
• 7 ounces of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.