Comparing Nutrients in 500 calories Cooked Asparagus VS Dried Beechnuts

Weight per 500 calories

• Cooked Asparagus: 2273g
• Dried Beechnuts: 86.8g

Dried Beechnuts have 26.2 times more energy per unit of mass than Boiled and Drained Asparagus, which is very high in comparison to other foods. Cooked Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	22.4% 29g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	NA	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	24.8% 18g	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	% 9.55g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	NA	38g per day for Men 19-50 years
Protein	97% 54.5g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	126% 1136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	45.7% 0.59mg	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	847% 3386μg	24.5% 98μg	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	194% 175mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	227% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Dried Beechnuts	Recommended Dietary Allowance
Calcium	52.3% 523mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	64.6% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	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	259% 20.7mg	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	50.6% 1.16mg	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	175% 1227mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	NA	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	57% 2105g	0.15% 5.73g	3700g per day for Men 19-50 years

Cooked Asparagus VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Asparagus or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Dried Beechnuts:

• 500 calories of Cooked Asparagus have more Vitamin A, 14 times more Vitamin B1, 9.8 times more Vitamin B2, 32.4 times more Vitamin B3, 6.4 times more Vitamin B5, 3 times more Vitamin B6, 34.5 times more Vitamin B9 and 13 times more Vitamin C than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Asparagus as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Asparagus vs Dried Beechnuts:

• 500 calories of Cooked Asparagus have 602.2 times more Calcium, 6.4 times more Copper, 9.7 times more Iron, more Magnesium, 3 times more Manganese, more Phosphorus, 5.8 times more Potassium, 9.6 times more Sodium, 43.6 times more Zinc and 367.5 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus have 3.2 times more Carbohydrate and 10.1 times more Protein than Dried Beechnuts.
• While 500 kcal of Dried Beechnuts contain 8.7 times more Fat, 4.6 times more Saturated Fat, 2.2 times more Omega 3 and 9.2 times more Omega 6 than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Dried Beechnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein