Comparing Nutrients in 7 ounces Frozen Asparagus VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	3.97% 115kcal	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	19% 24.7g	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	9.92% 3.77g	13% 4.96g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Potato Skin	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	93% 0.84mg	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	18% 1.45mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Potato Skin per 7 oz

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

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

• 7 ounces of Frozen Asparagus have more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 11.2 times more Vitamin B9 and 2.8 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Asparagus, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Asparagus have 1.7 times more Phosphorus, 5.7 times more Selenium and 1.7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.1 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 3 times more Manganese and 1.6 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Potato Skin contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Asparagus have 1.3 times more Protein than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.4 times more Energy, 3 times more Carbohydrate and 1.3 times more Fiber than Frozen Asparagus, Unprepared.
• 7 ounces of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Potato Skin

What are the health benefits of Frozen Asparagus compared to Potato Skin?

Frozen asparagus is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins, and minerals. It is a good source of folate, vitamin K, vitamin C, and antioxidants. Asparagus can support digestive health, heart health, and may help reduce the risk of chronic diseases. Potato skin is also nutritious and contains fiber, vitamins, and minerals. It is a good source of potassium, vitamin C, and antioxidants. Potato skin can support digestive health, immune function, and may help regulate blood sugar levels. In comparison, frozen asparagus is lower in calories and carbohydrates compared to potato skin. It is also higher in certain vitamins and minerals. Both can be part of a healthy diet, but asparagus may offer slightly more health benefits in terms of nutrient content.

Can I lose weight easier by eating more Frozen Asparagus or Potato Skin?

Both frozen asparagus and potato skin can be healthy choices for weight loss, as they are low in calories and high in fiber. However, asparagus is a better option as it is lower in calories and carbohydrates compared to potato skin. Asparagus is also a good source of vitamins and minerals, making it a nutritious choice for weight loss.

Should I eat more Frozen Asparagus or more Potato Skin to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Both frozen asparagus and potato skins are nutritious options, but potato skins contain more protein than asparagus. Therefore, including more potato skins in your diet may be beneficial for muscle growth. Additionally, be sure to incorporate a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle development.

What is the environmental impact of producing Frozen Asparagus compared to Potato Skin?

Frozen asparagus generally has a higher environmental impact compared to potato skin. Asparagus is a more water-intensive crop to grow, requiring more resources such as water and energy for production and transportation. On the other hand, potato skins are a byproduct of potato processing and would otherwise be discarded, making them a more sustainable option. When choosing between the two, opting for potato skins would be a more environmentally friendly choice.