Comparing Nutrients in 1 pound 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	2.8% 81.6kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.67% 0.79g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.7% 8.7g	61.7% 80g	130g per day for Men 19-50 years
Sugars	2% 1.45g	28.5% 20.6g	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	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	19% 7.26g	125% 47.6g	38g per day for Men 19-50 years
Protein	24% 13.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	41% 0.54mg	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	153% 612μg	30.6% 122μg	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	123% 111mg	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	36.3% 5.44mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	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	8.16% 81.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	481% 4.33mg	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	31.8% 2.54mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	485% 11mg	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	31.8% 222mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.5% 427g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Cooked Frozen Asparagus with Salt vs Oil Roasted Almonds:

• 1 pound 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 lb 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 pound of Cooked Frozen Asparagus with Salt have insufficient amounts of Vitamin B6
• 1 pound 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 pound.

Comparing minerals per 1 pound for Cooked Frozen Asparagus with Salt vs Oil Roasted Almonds:

• 1 pound of Cooked Frozen Asparagus with Salt has 240 times more Sodium and 33.6 times more Water than Oil Roasted Almonds.
• While 1 lb 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 pound.
• 1 pound of Cooked Frozen Asparagus with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.