Comparing Nutrients in 14 ounces Almonds VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Energy	79.2% 2298kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	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	65.8% 85.5g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0.32g	g per day for Men 19-50 years
Fiber	131% 49.6g	21% 7.94g	38g per day for Men 19-50 years
Protein	150% 84g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	68% 0.81mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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% 0mg	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	678% 102mg	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

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	107% 1068mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	26.6% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.94% 368g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 8.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 17.1 times more Vitamin E than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Vitamin A, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Cooked Asparagus:

• Almonds have 11.7 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 19.3 times more Magnesium, 14.1 times more Manganese, 8.9 times more Phosphorus, 3.3 times more Potassium and 5.2 times more Zinc than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.5 times more Selenium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 26.3 times more Energy, 227 times more Fat, 79.2 times more Saturated Fat, 162.2 times more Omega 6, 5.2 times more Carbohydrate, 3.3 times more Sugars, 6.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 9.7 times more Omega 3 and 7.2 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.