Comparing Nutrients in 1 pound Almonds VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Energy	91% 2626kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	8.13% 5.9g	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	0.69% 0.5g	4.94% 3.6g	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	% 0.77g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.36g	g per day for Men 19-50 years
Fiber	149% 56.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	171% 96g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	169% 676μg	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	39% 35mg	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	775% 116mg	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	122% 1220mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	210% 17mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.4% 420g	3700g per day for Men 19-50 years

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

• Almonds have 1.3 times more Vitamin B1, 8.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 17.1 times more Vitamin E than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Vitamin A, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Asparagus:

• Almonds have 11.7 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 19.3 times more Magnesium, 14.1 times more Manganese, 8.9 times more Phosphorus, 3.3 times more Potassium and 5.2 times more Zinc than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.5 times more Selenium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 26.3 times more Energy, 227 times more Fat, 79.2 times more Saturated Fat, 162.2 times more Omega 6, 5.2 times more Carbohydrate, 3.3 times more Sugars, 6.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 9.7 times more Omega 3 and 7.2 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.