Comparing Nutrients in 1 kilogram Canned Asparagus with Liquids VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids	38%	9%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Asparagus with Liquids	Brazilnuts	Recommended Dietary Allowance
Energy	5.17% 150kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	504% 161g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	90% 117g	130g per day for Men 19-50 years
Sugars	13.8% 10g	32% 23.3g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	26.3% 10g	197% 75g	38g per day for Men 19-50 years
Protein	32% 18g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 150mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus with Liquids VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Asparagus with Liquids versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Asparagus with Liquids vs Brazilnuts:

• 1 kilogram of Canned Asparagus with Liquids has more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 3.9 times more Vitamin B9, 23.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 11.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 19.5 times more Vitamin E than Canned Asparagus Solids and Liquids.
• Both Canned Asparagus with Liquids and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Asparagus with Liquids have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Canned Asparagus Solids and Liquids as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Asparagus with Liquids vs Brazilnuts:

• 1 kilogram of Canned Asparagus with Liquids has 27.6 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 10.7 times more Calcium, 16.3 times more Copper, 4.1 times more Iron, 41.8 times more Magnesium, 8 times more Manganese, 19.1 times more Phosphorus, 3.8 times more Potassium, 1198.1 times more Selenium and 8.6 times more Zinc than Canned Asparagus Solids and Liquids.
• 1 kilogram of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Brazilnuts contains 43.9 times more Energy, 372.8 times more Fat, 393.5 times more Saturated Fat, 9 times more Omega 3, 324.8 times more Omega 6, 4.7 times more Carbohydrate, 2.3 times more Sugars, 7.5 times more Fiber and 8 times more Protein than Canned Asparagus Solids and Liquids.
• 1 kilogram of Canned Asparagus with Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate