Comparing Nutrients in 100 grams Frozen Asparagus VS 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	0.83% 24kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	13.2% 17.2g	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	5% 1.9g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	5.22% 47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	18.4% 0.24mg	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	47.8% 191μg	2.5% 10μg	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	35.3% 32mg	5.78% 5.2mg	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	2.5% 25mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	98% 0.88mg	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	9.13% 0.73mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	58% 1.34mg	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	9.14% 64mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.44% 253mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Boiled Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Asparagus versus 100 g of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Asparagus vs Boiled Potato Skin:

• 100 grams of Frozen Asparagus have more Vitamin A, 3.8 times more Vitamin B1, 3.6 times more Vitamin B2, 19.1 times more Vitamin B9 and 6.1 times more Vitamin C than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Skin provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Frozen Asparagus vs Boiled Potato Skin:

• 100 grams of Frozen Asparagus have 5.7 times more Selenium and 1.3 times more Zinc than Boiled Potato Skin.
• While 100 g of Boiled Potato Skin no Salt contain 1.8 times more Calcium, 6.4 times more Copper, 8.3 times more Iron, 2.1 times more Magnesium, 6.6 times more Manganese and 1.6 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Skin contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Potato Skin no Salt contain 3.3 times more Energy, 4.2 times more Carbohydrate and 1.7 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Boiled Potato Skin offer comparable quantities of Protein per 100 grams.
• 100 grams of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.