Comparing Nutrients in 1 pound Almonds VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Asparagus	35%	4%	61%

Macro Nutrients

	Almonds	Asparagus	Recommended Dietary Allowance
Energy	91% 2626kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.04g	g per day for Men 19-50 years
Fiber	149% 56.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	171% 96g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Almonds	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	31.8% 0.41mg	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	59% 236μg	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	28.2% 25.4mg	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	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Asparagus	Recommended Dietary Allowance
Calcium	122% 1220mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	95% 0.86mg	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	210% 17mg	121% 9.7mg	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	31% 0.72mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.4% 423g	3700g per day for Men 19-50 years

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

• Almonds have 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.7 times more Vitamin E than Raw Asparagus.
• While Raw Asparagus contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Asparagus have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Asparagus:

• Almonds have 11.2 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 19.3 times more Magnesium, 13.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium and 5.8 times more Zinc than Raw Asparagus.
• While Raw Asparagus contain 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 29 times more Energy, 416.1 times more Fat, 95.1 times more Saturated Fat, 308.1 times more Omega 6, 5.6 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Raw Asparagus.
• While Raw Asparagus contain 9.1 times more Fructose than Almonds.
• Both Almonds as well as Raw Asparagus have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.