Comparing Nutrients in 1 kilogram Canned Asparagus with Liquids VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Asparagus with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.17% 150kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	132% 42g	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	4.4% 0.75g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	136% 177g	130g per day for Men 19-50 years
Sugars	13.8% 10g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	276% 105g	38g per day for Men 19-50 years
Protein	32% 18g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	91% 1.18mg	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	213% 850μg	67.5% 270μg	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	183% 165mg	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	19.3% 2.9mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	325% 390μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1061% 9.55mg	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	75% 6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	1070% 24.6mg	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	54.3% 380mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Asparagus with Liquids vs Oil Roasted Almonds:

• Canned Asparagus Solids and Liquids have more Vitamin A, 3.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 89.6 times more Vitamin E than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids and Oil Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Canned Asparagus Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Asparagus with Liquids vs Oil Roasted Almonds:

• Canned Asparagus Solids and Liquids have 26 times more Sodium and 33.7 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 19.4 times more Calcium, 8.9 times more Copper, 6.1 times more Iron, 30.4 times more Magnesium, 16.2 times more Manganese, 12.3 times more Phosphorus, 4.1 times more Potassium, 2.6 times more Selenium and 6.5 times more Zinc than Canned Asparagus Solids and Liquids.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 40.5 times more Energy, 306.5 times more Fat, 102.6 times more Saturated Fat, 180.3 times more Omega 6, 7.1 times more Carbohydrate, 4.6 times more Sugars, 10.5 times more Fiber and 11.8 times more Protein than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus Solids and Liquids as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.