Comparing Nutrients in 1 pound Cooked Asparagus VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Asparagus	Brazilnuts	Recommended Dietary Allowance
Energy	3.44% 100kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	229% 73g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	41% 53.3g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	14.6% 10.6g	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	4.94% 3.6g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 10.6g	g per day for Men 19-50 years
Fiber	24% 9.07g	89.5% 34g	38g per day for Men 19-50 years
Protein	19.4% 11g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Brazilnuts	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	35.2% 0.46mg	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	169% 676μg	25% 100μg	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	39% 35mg	3.53% 3.18mg	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	45.4% 6.8mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Brazilnuts	Recommended Dietary Allowance
Calcium	10.4% 104mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	241% 5.55mg	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	35% 245mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Asparagus versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Asparagus vs Brazilnuts:

• 1 pound of Cooked Asparagus has more Vitamin A, 4 times more Vitamin B2, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5, 6.8 times more Vitamin B9, 11 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 3.8 times more Vitamin E than Boiled and Drained Asparagus.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Boiled and Drained Asparagus as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Asparagus vs Brazilnuts:

• 1 pound of Cooked Asparagus has 27.1 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 7 times more Calcium, 10.6 times more Copper, 2.7 times more Iron, 26.9 times more Magnesium, 7.9 times more Manganese, 13.4 times more Phosphorus, 2.9 times more Potassium, 314.3 times more Selenium and 6.8 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 30 times more Energy, 305 times more Fat, 336.1 times more Saturated Fat, 320.6 times more Omega 6, 2.9 times more Carbohydrate, 1.8 times more Sugars, 3.8 times more Fiber and 6 times more Protein than Boiled and Drained Asparagus.
• 1 pound of Cooked Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6