Comparing Nutrients in 14 ounces Cooked Frozen Asparagus VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Frozen Asparagus	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.69g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	54% 70g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	110% 41.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36% 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	134% 536μg	26.8% 107μg	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	108% 97mg	0% 0mg	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	31.8% 4.76mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	421% 3.8mg	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	27.8% 2.22mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	425% 9.76mg	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	27.8% 194mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	111% 12mg	11mg per day for Men 19-50 years
Water	10% 373g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Asparagus vs Oil Roasted Almonds:

• Boiled and Drained Frozen Asparagus have more Vitamin A, 5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.4 times more Vitamin B1, 7.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 5.9 times more Vitamin B6 and 21.6 times more Vitamin E than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Asparagus vs Oil Roasted Almonds:

• Boiled and Drained Frozen Asparagus have 33.6 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 16.2 times more Calcium, 9.1 times more Copper, 6.6 times more Iron, 27.4 times more Magnesium, 17.6 times more Manganese, 9.5 times more Phosphorus, 4.1 times more Potassium and 7.5 times more Zinc than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Oil Roasted Almonds have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds contain 33.7 times more Energy, 131.4 times more Fat, 43.8 times more Saturated Fat, 77.3 times more Omega 6, 9.2 times more Carbohydrate, 14.2 times more Sugars, 6.6 times more Fiber and 7.2 times more Protein than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.