Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	132% 42g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	136% 177g	130g per day for Men 19-50 years
Sugars	18% 13g	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	11% 7.9g	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	% 4.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 43.8g	g per day for Men 19-50 years
Fiber	52.6% 20g	276% 105g	38g per day for Men 19-50 years
Protein	43% 24g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	373% 1490μg	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	85.6% 77mg	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	100% 15mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	23% 230mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	1061% 9.55mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	77% 540mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25% 926g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus with Salt versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus with Salt vs Oil Roasted Almonds:

• 1 kilogram of Cooked Asparagus with Salt has more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 5.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 17.3 times more Vitamin E than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Oil Roasted Almonds provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Asparagus with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Oil Roasted Almonds:

• 1 kilogram of Cooked Asparagus with Salt has 1.5 times more Selenium, 240 times more Sodium and 33.1 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 12.7 times more Calcium, 5.8 times more Copper, 4 times more Iron, 19.6 times more Magnesium, 16 times more Manganese, 8.6 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Boiled and Drained Asparagus with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 27.6 times more Energy, 250.8 times more Fat, 87.7 times more Saturated Fat, 177.9 times more Omega 6, 4.3 times more Carbohydrate, 3.5 times more Sugars, 5.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus with Salt.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Asparagus with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.