Comparing Nutrients in 500 calories Cooked Asparagus with Salt VS Roasted Almonds

Weight per 500 calories

• Cooked Asparagus with Salt: 2273g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 27.2 times more energy per unit of mass than Boiled and Drained Asparagus with Salt, which is very high in comparison to other foods. Cooked Asparagus with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Asparagus with Salt or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Asparagus with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 3.97g	g per day for Men 19-50 years
Fiber	120% 45.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	97% 54.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Roasted Almonds	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	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	8.75% 0.11mg	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	11.5% 46μg	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	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	227% 34mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	52.3% 523mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	81% 1.87mg	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	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	364% 5455mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	57% 2105g	0.054% 2g	3700g per day for Men 19-50 years

Cooked Asparagus With Salt VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Asparagus with Salt or Roasted Almonds?

Lets compare vitamin content per 500 calories of Cooked Asparagus with Salt vs Roasted Almonds:

• 500 calories of Cooked Asparagus with Salt have more Vitamin A, 57.2 times more Vitamin B1, 3.2 times more Vitamin B2, 8.1 times more Vitamin B3, 19.1 times more Vitamin B5, 15.8 times more Vitamin B6, 73.6 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Boiled and Drained Asparagus with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Asparagus with Salt vs Roasted Almonds:

• 500 calories of Cooked Asparagus with Salt have 2.3 times more Calcium, 4.1 times more Copper, 6.6 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus, 8.5 times more Potassium, 82.9 times more Selenium, 2174.5 times more Sodium, 4.9 times more Zinc and 1044.8 times more Water than Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Asparagus with Salt have 78.8 times more Omega 3, 5.3 times more Carbohydrate, 7.3 times more Sugars, 2147.4 times more Fructose, 5 times more Fiber and 3.1 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 8.8 times more Fat, 3.1 times more Saturated Fat and 6.3 times more Omega 6 than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3