Comparing Nutrients in 300 calories Roasted Almonds VS Canned Asparagus

Weight per 300 calories

• Roasted Almonds: 50.2g
• Canned Asparagus: 1579g

Roasted Almonds have 31.5 times more energy per 100g than Canned Asparagus. It has very high energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Roasted Almonds	Canned Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	7.25% 2.32g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	25% 4.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	30% 39g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	23% 16.7g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	66.5% 25.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	60.3% 33.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	72% 647μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	134% 1.74mg	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	6.9% 27.6μg	379% 1516μg	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	323% 291mg	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	80% 12mg	128% 19.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	543% 652μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Asparagus	Recommended Dietary Allowance
Calcium	13.4% 134mg	25.3% 253mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	168% 1.5mg	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	23.4% 1.87mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	117% 2.7mg	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	33.8% 236mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	80% 2716mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	302% 4532mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	57.4% 6.3mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	40% 1484g	3700g per day for Men 19-50 years

Roasted Almonds VS Canned Asparagus Nutrients Per 300 Kcal

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

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

• 300 kcal of Canned Asparagus Solids contain more Vitamin A, 24.9 times more Vitamin B1, 2.6 times more Vitamin B2, 8.3 times more Vitamin B3, 13.6 times more Vitamin B5, 25.5 times more Vitamin B6, 54.9 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Canned Asparagus Solids contain 1.9 times more Calcium, 2.7 times more Copper, 15.4 times more Iron, 2.4 times more Manganese, 2.9 times more Phosphorus, 7.6 times more Potassium, 26.8 times more Selenium, 3011 times more Sodium, 3.8 times more Zinc and 1227.3 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Asparagus contain similar levels of Magnesium per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 2.6 times more Fat and 1.5 times more Omega 6 than Canned Asparagus.
• While 300 kcal of Canned Asparagus Solids contain 47.2 times more Omega 3, 3.7 times more Carbohydrate, 6.9 times more Sugars, 4.6 times more Fiber and 3.2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Canned Asparagus offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3