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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.2% 180kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	132% 42g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	136% 177g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	42% 16g	276% 105g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	338% 1350μg	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	271% 244mg	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	80% 12mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	70% 5.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	70% 490mg	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	71% 39μg	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	37.3% 4.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.4% 941g	0.76% 28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Frozen 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 Frozen Asparagus with Salt vs Oil Roasted Almonds:

• 1 kilogram of Cooked Frozen Asparagus with Salt has more Vitamin A, 5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.4 times more Vitamin B1, 7.6 times more Vitamin B2, 3.5 times more Vitamin B3, 1.4 times more Vitamin B5, 5.9 times more Vitamin B6 and 21.6 times more Vitamin E than Boiled Frozen Asparagus, drained with Salt.
• 1 kilogram of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Frozen Asparagus, drained 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 Frozen Asparagus with Salt vs Oil Roasted Almonds:

• 1 kilogram of Cooked Frozen Asparagus with Salt has 240 times more Sodium and 33.6 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 16.2 times more Calcium, 9.1 times more Copper, 6.6 times more Iron, 27.4 times more Magnesium, 17.6 times more Manganese, 9.5 times more Phosphorus, 4.1 times more Potassium and 7.5 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Oil Roasted Almonds contain similar levels of Selenium per one kilogram.
• 1 kilogram of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Almonds contains 33.7 times more Energy, 131.4 times more Fat, 43.8 times more Saturated Fat, 77.3 times more Omega 6, 9.2 times more Carbohydrate, 14.2 times more Sugars, 6.6 times more Fiber and 7.2 times more Protein than Boiled Frozen Asparagus, drained with Salt.
• 1 kilogram of Cooked Frozen Asparagus with Salt provide inadequate amounts of Energy, Omega 6 and Carbohydrate
• Both Boiled Frozen Asparagus, drained with Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.