Comparing Nutrients in 14 ounces Almond paste VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Almond paste	Cooked Asparagus	Recommended Dietary Allowance
Energy	62.7% 1818kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	198% 144g	7.1% 5.16g	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	4.32% 3.14g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	50% 19g	21% 7.94g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	24% 0.31mg	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	72.4% 290μg	148% 591μg	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	0.44% 0.4mg	34% 30.6mg	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	358% 53.7mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cooked Asparagus	Recommended Dietary Allowance
Calcium	68.3% 683mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	79.4% 6.35mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	26.6% 0.61mg	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	146% 1024mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cooked Asparagus per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cooked Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cooked Asparagus:

• 14 ounces of Almond paste have 3 times more Vitamin B2, 1.3 times more Vitamin B3 and 9 times more Vitamin E than Cooked Asparagus.
• While 14 oz of Boiled and Drained Asparagus contain more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 2 times more Vitamin B9, 77 times more Vitamin C and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cooked Asparagus:

• 14 ounces of Almond paste have 7.5 times more Calcium, 2.8 times more Copper, 1.8 times more Iron, 9.3 times more Magnesium, 5.6 times more Manganese, 4.8 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Cooked Asparagus.
• While 14 oz of Boiled and Drained Asparagus contain 1.5 times more Selenium and 6.6 times more Water than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 20.8 times more Energy, 126.1 times more Fat, 54.8 times more Saturated Fat, 6.9 times more Omega 3, 73.4 times more Omega 6, 11.6 times more Carbohydrate, 27.9 times more Sugars, 2.4 times more Fiber and 3.8 times more Protein than Cooked Asparagus.
• 14 ounces of Cooked Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6