Comparing Nutrients in 1 pound Blanched Almonds VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Blanched Almonds	Canned Asparagus	Recommended Dietary Allowance
Energy	92% 2676kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	8.6% 11g	130g per day for Men 19-50 years
Sugars	29% 21g	6.63% 4.8g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	19% 7.26g	38g per day for Men 19-50 years
Protein	173% 97g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.7% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	38.4% 0.5mg	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	55.6% 222μg	109% 435μg	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	93% 83.5mg	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	718% 108mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	156% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Asparagus	Recommended Dietary Allowance
Calcium	107% 1070mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	48.4% 0.44mg	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	186% 15mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	33.5% 0.77mg	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	312% 2182mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	11.5% 426g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.1 times more Vitamin B1, 7.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 19.5 times more Vitamin E than Canned Asparagus Solids.
• While Canned Asparagus Solids contain more Vitamin A, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Canned Asparagus Solids have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched Almonds as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Canned Asparagus:

• Blanched Almonds have 14.8 times more Calcium, 10.7 times more Copper, 1.8 times more Iron, 26.8 times more Magnesium, 10.8 times more Manganese, 11.2 times more Phosphorus, 3.8 times more Potassium, 1.9 times more Selenium and 7.4 times more Zinc than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 15.1 times more Sodium and 20.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 31.1 times more Energy, 80.8 times more Fat, 26.9 times more Saturated Fat, 46 times more Omega 6, 7.6 times more Carbohydrate, 4.4 times more Sugars, 6.2 times more Fiber and 10 times more Protein than Canned Asparagus Solids.
• Both Blanched Almonds as well as Canned Asparagus Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.