Lets compare vitamin content per 14 ounces of Cooked Frozen Asparagus vs Almonds:
Boiled and Drained Frozen Asparagus have more Vitamin A, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 3.2 times more Vitamin B1, 11 times more Vitamin B2, 3.5 times more Vitamin B3, 3 times more Vitamin B5, 6.9 times more Vitamin B6 and 21.4 times more Vitamin E than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Frozen Asparagus vs Almonds:
Boiled and Drained Frozen Asparagus have 21.3 times more Water than Almonds.
While Almonds contain 14.9 times more Calcium, 9.8 times more Copper, 6.6 times more Iron, 27 times more Magnesium, 15.6 times more Manganese, 9.8 times more Phosphorus, 4.3 times more Potassium and 7.6 times more Zinc than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus and Almonds have similar amounts of Selenium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds contain 32.2 times more Energy, 118.9 times more Fat, 39.6 times more Saturated Fat, 70.4 times more Omega 6, 11.2 times more Carbohydrate, 13.6 times more Sugars, 7.8 times more Fiber and 7.2 times more Protein than Boiled and Drained Frozen Asparagus.
Both Boiled and Drained Frozen Asparagus as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.