Comparing Nutrients in 300 calories Frozen Asparagus VS Roasted Almonds

Weight per 300 calories

• Frozen Asparagus: 1250g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 24.9 times more energy per unit of mass than Frozen Asparagus, Unprepared, which is very high in comparison to other foods. Frozen Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Frozen Asparagus or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Asparagus	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.88g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	62.5% 23.8g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	72% 40.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	65.3% 588μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	5.25% 0.068mg	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	597% 2388μg	6.9% 27.6μg	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	442% 398mg	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	NA	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Roasted Almonds	Recommended Dietary Allowance
Calcium	31.3% 313mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	61.3% 0.55mg	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	114% 9.13mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	48.7% 1.1mg	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	114% 800mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	93% 3163mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.38mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	31% 1148g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Asparagus vs Roasted Almonds:

• Frozen Asparagus, Unprepared have more Vitamin A, 39.2 times more Vitamin B1, 2.7 times more Vitamin B2, 8.2 times more Vitamin B3, 14.3 times more Vitamin B5, 20.3 times more Vitamin B6, 86.5 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Frozen Asparagus, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Asparagus vs Roasted Almonds:

• Frozen Asparagus, Unprepared have 2.3 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 8.8 times more Potassium, 21.2 times more Selenium, 66.4 times more Sodium, 4.4 times more Zinc and 949.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Frozen Asparagus, Unprepared have 12.5 times more Omega 3, 4.9 times more Carbohydrate, 4.3 times more Fiber and 3.8 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.2 times more Fat, 3.2 times more Saturated Fat and 5.4 times more Omega 6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Frozen Asparagus, Unprepared as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.