Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Oil Roasted Almonds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	19% 25g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	NA	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	26.3% 10g	38g per day for Men 19-50 years
Protein	379% 212g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	75.4% 0.98mg	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	67.5% 270μg	213% 850μg	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	183% 165mg	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	1731% 260mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	119% 1.07mg	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	460% 36.8mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	66% 1.52mg	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	666% 4660mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	189% 2840mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned Asparagus with Liquids and Salt per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Vitamin B1, 8.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 22.4 times more Vitamin E than Canned Asparagus with Liquids and Salt.
• While 1 kg of Canned Asparagus Solids and Liquids with Salt contains 3.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Canned Asparagus with Liquids and Salt:

• 1 kilogram of Oil Roasted Almonds has 19.4 times more Calcium, 8.9 times more Copper, 6.1 times more Iron, 30.4 times more Magnesium, 16.2 times more Manganese, 12.3 times more Phosphorus, 4.1 times more Potassium, 2.6 times more Selenium and 6.5 times more Zinc than Canned Asparagus with Liquids and Salt.
• While 1 kg of Canned Asparagus Solids and Liquids with Salt contains 284 times more Sodium and 33.7 times more Water than Oil Roasted Almonds.
• 1 kilogram of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 40.5 times more Energy, 306.5 times more Fat, 95.6 times more Saturated Fat, 169 times more Omega 6, 7.1 times more Carbohydrate, 10.5 times more Fiber and 11.8 times more Protein than Canned Asparagus with Liquids and Salt.
• 1 kilogram of Canned Asparagus with Liquids and Salt provide inadequate amounts of Energy, Omega 6 and Carbohydrate
• Both Oil Roasted Almonds as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 in one kilogram.