Comparing Nutrients in 7 ounces Asparagus VS Potato Skin

Macros Ratio

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

Macro Nutrients

	Asparagus	Potato Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	5.92% 7.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Potato Skin	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Potato Skin	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	53% 4.25mg	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	13.6% 0.31mg	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	14.7% 103mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	8.3% 4.56μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Asparagus vs Potato Skin:

• 7 ounces of Asparagus have more Vitamin A, 6.8 times more Vitamin B1, 3.7 times more Vitamin B2 and 3.1 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B6 and 2 times more Vitamin C than Raw Asparagus.
• Both Asparagus and Potato Skin provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Asparagus as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Asparagus vs Potato Skin:

• 7 ounces of Asparagus have 1.4 times more Phosphorus, 7.7 times more Selenium and 1.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese and 2 times more Potassium than Raw Asparagus.
• Both 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 oz of Raw Potato Skin contain 2.9 times more Energy and 3.2 times more Carbohydrate than Raw Asparagus.
• Both Asparagus and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Asparagus provide inadequate amounts of Energy
• Both Raw Asparagus as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Asparagus VS Potato Skin

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

Asparagus is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins (such as vitamin K, vitamin C, and folate), and minerals (such as iron and potassium). It also contains antioxidants and anti-inflammatory properties. On the other hand, potato skin is a good source of fiber, vitamins (such as vitamin C and B vitamins), and minerals (such as potassium and magnesium). However, potato skin is higher in carbohydrates and calories compared to asparagus. Both can be part of a healthy diet, but asparagus may offer more nutritional benefits with fewer calories.

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

Both asparagus and potato skins can be part of a healthy weight loss diet due to their high fiber content and low calorie density. Asparagus is very low in calories and high in fiber, making it a great choice for weight loss. Potato skins are also a good source of fiber, but they are higher in calories compared to asparagus. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of nutrient-dense foods like asparagus and potato skins can support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods. Both asparagus and potato skin can be beneficial for muscle growth, but for optimal results, it is recommended to include a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds in your diet. Additionally, make sure to consume an adequate amount of carbohydrates for energy and fiber for digestion.

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

Asparagus has a higher environmental impact compared to potato skin due to factors such as water usage, land usage, and transportation. Asparagus typically requires more water and land to grow, and it is often imported from long distances, resulting in higher carbon emissions from transportation. In contrast, potato skins are a byproduct of potato processing and can be utilized as a food ingredient, reducing waste and environmental impact.