Comparing Nutrients in 14 ounces Blanched Almonds VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	80.7% 2342kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	1.75% 1.27g	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% 0g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	152% 85g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	6.1% 0.079mg	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	48.6% 194μg	134% 536μg	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	108% 97mg	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	628% 94mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	94% 937mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	46.3% 0.42mg	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	163% 13mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	24% 0.56mg	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	273% 1909mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.48% 18g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cooked Frozen Asparagus per 14 oz

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

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

• 14 ounces of Blanched Almonds have 2.9 times more Vitamin B1, 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B6 and 19.8 times more Vitamin E than Cooked Frozen Asparagus.
• While 14 oz of Boiled and Drained Frozen Asparagus contain more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Cooked Frozen Asparagus have insufficient amounts of Vitamin B6
• Both Blanched Almonds as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Blanched Almonds have 13.1 times more Calcium, 9.8 times more Copper, 5.9 times more Iron, 26.8 times more Magnesium, 13.1 times more Manganese, 9.8 times more Phosphorus, 3.8 times more Potassium and 7.2 times more Zinc than Cooked Frozen Asparagus.
• While 14 oz of Boiled and Drained Frozen Asparagus contain 20.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Frozen Asparagus contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cooked Frozen Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 32.8 times more Energy, 125 times more Fat, 41.2 times more Saturated Fat, 70.7 times more Omega 6, 9.7 times more Carbohydrate, 14.5 times more Sugars, 6.2 times more Fiber and 7.3 times more Protein than Cooked Frozen Asparagus.
• 14 ounces of Cooked Frozen Asparagus provide inadequate amounts of Energy, Omega 6 and Carbohydrate
• Both Blanched Almonds as well as Boiled and Drained Frozen Asparagus provide inadequate amounts of Omega 3 in 14 ounces.