Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories AsparagusVS Almonds

Weight per 500 calories

Asparagus
2500g
Almonds
86.4g

Almonds have 29 times more energy per unit of mass than Raw Asparagus, which is very high in comparison to other foods. Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Asparagus or Almonds?

Macros Ratio

Protein Fat Carbs

Asparagus
35%
4%
61%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
3.1%3g
Fat
44.5%43g
3 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
3.13%1g
Saturated Fat
10.3%3.3g
1 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
15.6%0.25g
Omega 3
0.16%0.003g
0.25 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
5.9%1g
Omega 6
62.6%10.6g
1 gvs10.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

Find Vegetables rich in Cholesterol
74.6%97g
Carbohydrate
14.3%18.6g
97 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
65%47g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
47 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
34.5%25g
Fructose
0.13%0.095g
≤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]
25 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%16.3g
Glucose
%0.15g
16.3 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%5.75g
Sucrose
%3.4g
5.75 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
138%52.5g
Fiber
28.4%10.8g
52.5 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
98%55g
Protein
32.6%18.3g
55 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

106%950μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
950 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
298%3.58mg
Vitamin B1
14.8%0.18mg
Thiamine
3.58 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
271%3.53mg
Vitamin B2
75.6%0.98mg
Riboflavin
3.53 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
153%24.5mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
24.5 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
137%6.85mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
6.85 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
175%2.28mg
Vitamin B6
9.1%0.12mg
Pyridoxine
2.28 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
325%1300μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
1300 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
156%140mg
Vitamin C
0%0mg
Ascorbic acid
140 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
188%28.3mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
28.3 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
867%1040μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1040 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

60%600mg
Calcium
23.2%232mg
600 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
525%4.73mg
Copper
99%0.89mg
4.73 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables 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 is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
669%53.5mg
Iron
40%3.2mg
53.5 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
83.3%350mg
Magnesium
55.5%233mg
350 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
172%3.95mg
Manganese
82%1.9mg
3.95 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
186%1300mg
Phosphorus
59.3%415mg
1300 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
149%5050mg
Potassium
18.6%633mg
5050 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
105%57.5μg
Selenium
6.44%3.54μg
57.5 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.33%50mg
Sodium
0.058%0.86mg
50 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
123%13.5mg
Zinc
24.5%2.7mg
13.5 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
63%2331g
Water
0.1%3.8g
2331 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 500 calories of Asparagus vs Almonds:
Comparing minerals per 500 calories for Asparagus vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: