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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	203% 5900kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	14.8% 19g	130g per day for Men 19-50 years
Sugars	64% 46.3g	4.4% 3.2g	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	0% 0g	NA	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	42% 16g	38g per day for Men 19-50 years
Protein	382% 214g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	15.4% 0.2mg	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	123% 490μg	338% 1350μg	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	0% 0mg	271% 244mg	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	1583% 238mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	236% 2360mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	117% 1.05mg	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	410% 32.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	61% 1.4mg	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	687% 4810mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cooked Frozen Asparagus with Salt:

• Blanched Almonds have 2.9 times more Vitamin B1, 6.9 times more Vitamin B2, 3.4 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B6 and 19.8 times more Vitamin E than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain more Vitamin A, 2.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cooked Frozen Asparagus with Salt:

• Blanched Almonds have 13.1 times more Calcium, 9.8 times more Copper, 5.9 times more Iron, 26.8 times more Magnesium, 13.1 times more Manganese, 9.8 times more Phosphorus, 3.8 times more Potassium and 7.2 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 12.6 times more Sodium and 20.9 times more Water than Blanched Almonds.
• Both Blanched Almonds and Boiled Frozen Asparagus, drained with Salt have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 32.8 times more Energy, 125 times more Fat, 41.2 times more Saturated Fat, 70.7 times more Omega 6, 9.7 times more Carbohydrate, 14.5 times more Sugars, 6.2 times more Fiber and 7.3 times more Protein than Boiled Frozen Asparagus, drained with Salt.
• Both Blanched Almonds as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.