Comparing Nutrients in 14 ounces Asparagus VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Asparagus	Almonds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	24% 17.3g	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	5.47% 3.97g	0.6% 0.44g	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	% 2.58g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 15.7g	g per day for Men 19-50 years
Fiber	22% 8.33g	131% 49.6g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Almonds	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51.6% 206μg	43.7% 175μg	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	24.7% 22.2mg	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	30% 4.5mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	455% 4.1mg	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	106% 8.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29.5% 206mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	10% 370g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Asparagus vs Almonds:

• Raw Asparagus have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.7 times more Vitamin E than Raw Asparagus.
• Both Raw Asparagus and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Asparagus as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Asparagus vs Almonds:

• Raw Asparagus have 21.1 times more Water than Almonds.
• While Almonds contain 11.2 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 19.3 times more Magnesium, 13.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium and 5.8 times more Zinc than Raw Asparagus.

Comparison of macro-nutrients per 14 ounces:

• Raw Asparagus have 9.1 times more Fructose than Almonds.
• While Almonds contain 29 times more Energy, 416.1 times more Fat, 95.1 times more Saturated Fat, 308.1 times more Omega 6, 5.6 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Raw Asparagus.
• Both Raw Asparagus as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.