Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 300 calories Frozen AsparagusVS 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.

Discover 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%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Energy
2.96%2.88g
Fat
27%26.4g
2.88 gvs26.4 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Fat
2.03%0.65g
Saturated Fat
6.4%2.05g
0.65 gvs2.05 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Saturated Fat
3.9%0.063g
Omega 3
0.31%0.005g
0.063 gvs0.005 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Omega 3
7.06%1.2g
Omega 6
38.2%6.5g
1.2 gvs6.5 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Cholesterol
39.4%51.3g
Carbohydrate
8.1%10.5g
51.3 gvs10.5 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Carbohydrate
NA
Sugars
3.36%2.44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.44 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Sugars
NA
Fructose
0.007%0.005g
≤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]
NA gvs0.005 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Fructose
NA
Glucose
%0.005g
NA gvs0.005 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Glucose
NA
Sucrose
%2.4g
NA gvs2.4 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Sucrose
62.5%23.8g
Fiber
14.4%5.47g
23.8 gvs5.47 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Fiber
72%40.4g
Protein
18.8%10.5g
40.4 gvs10.5 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

65.3%588μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
588 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
126%1.5mg
Vitamin B1
3.2%0.039mg
Thiamine
1.5 mgvs0.039 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
126%1.64mg
Vitamin B2
46%0.6mg
Riboflavin
1.64 mgvs0.6 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
94%15mg
Vitamin B3
11.4%1.82mg
Niacin, nicotinic acid, niacinamide
15 mgvs1.82 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
46%2.3mg
Vitamin B5
3.22%0.16mg
Pantothenic acid
2.3 mgvs0.16 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
107%1.4mg
Vitamin B6
5.25%0.068mg
Pyridoxine
1.4 mgvs0.068 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B7
597%2388μg
Vitamin B9
6.9%27.6μg
Folates and Folic Acid
2388 μgvs27.6 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
442%398mg
Vitamin C
0%0mg
Ascorbic acid
398 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
80%12mg
Tocopherols and Tocotrienols
NA mgvs12 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Vitamin K

Minerals

31.3%313mg
Calcium
13.4%134mg
313 mgvs134 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Calcium
190%1.7mg
Copper
61.3%0.55mg
1.7 mgvs0.55 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Fluoride
114%9.13mg
Iron
23.4%1.87mg
9.13 mgvs1.87 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Iron
41.7%175mg
Magnesium
33.3%140mg
175 mgvs140 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Magnesium
110%2.54mg
Manganese
48.7%1.1mg
2.54 mgvs1.1 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Molybdenum
114%800mg
Phosphorus
33.8%236mg
800 mgvs236 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Phosphorus
93%3163mg
Potassium
10.5%358mg
3163 mgvs358 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Potassium
38.6%21.3μg
Selenium
1.82%1μg
21.3 μgvs1 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Selenium
6.67%100mg
Sodium
0.1%1.5mg
100 mgvs1.5 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Sodium
67%7.38mg
Zinc
15%1.66mg
7.38 mgvs1.66 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Zinc
31%1148g
Water
0.033%1.2g
1148 gvs1.2 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

Find Vegetables and Nuts and Seeds rich in Water

Frozen Asparagus VS Roasted Almonds Nutrients Per 300 Kcal

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

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

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

Comparison of macro-nutrients per 300 calories:




Compare more foods per 300 kcal: