Comparing Nutrients in 1 kilogram Asparagus VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Asparagus	Roasted Almonds	Recommended Dietary Allowance
Energy	6.9% 200kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	162% 210g	130g per day for Men 19-50 years
Sugars	26% 19g	67% 48.6g	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	13.8% 10g	0.14% 0.1g	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	% 6.5g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 47.5g	g per day for Men 19-50 years
Fiber	55.3% 21g	287% 109g	38g per day for Men 19-50 years
Protein	39.3% 22g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	105% 1.36mg	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	130% 520μg	138% 550μg	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	62.2% 56mg	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	75.3% 11.3mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 240mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	1221% 11mg	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	268% 21.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	970% 22.3mg	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	74.3% 520mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 932g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Asparagus vs Roasted Almonds:

• 1 kilogram of Asparagus has more Vitamin A, 1.9 times more Vitamin B1, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 8.5 times more Vitamin B2, 3.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 21.2 times more Vitamin E than Raw Asparagus.
• Both Asparagus and Roasted Almonds provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Asparagus as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Asparagus vs Roasted Almonds:

• 1 kilogram of Asparagus has 38.7 times more Water than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 11.2 times more Calcium, 5.8 times more Copper, 1.7 times more Iron, 19.9 times more Magnesium, 14.1 times more Manganese, 9.1 times more Phosphorus, 3.5 times more Potassium and 6.1 times more Zinc than Raw Asparagus.
• Both Asparagus and Roasted Almonds contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Almonds contains 29.9 times more Energy, 437.8 times more Fat, 102.3 times more Saturated Fat, 323.6 times more Omega 6, 5.4 times more Carbohydrate, 2.6 times more Sugars, 5.2 times more Fiber and 9.5 times more Protein than Raw Asparagus.
• 1 kilogram of Asparagus provide inadequate amounts of Energy and Omega 6
• Both Raw Asparagus as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.