Comparing Nutrients in 500 calories Almond paste VS Canned Asparagus

Weight per 500 calories

• Almond paste: 109g
• Canned Asparagus: 2632g

Almond paste has 24.1 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 500 calories - Almond paste or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Almond paste	Canned Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	38.5% 28g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.8% 5.24g	111% 42g	38g per day for Men 19-50 years
Protein	17.5% 9.83g	101% 56.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	120% 1079μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.46% 0.09mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	223% 2.9mg	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	20% 79.7μg	632% 2526μg	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	0.12% 0.11mg	538% 484mg	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	99% 14.8mg	214% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	906% 1087μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Asparagus	Recommended Dietary Allowance
Calcium	18.8% 188mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	281% 2.53mg	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	22% 1.75mg	602% 48mg	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	62.7% 263mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	195% 4.47mg	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	40.2% 282mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	133% 4526mg	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	504% 7553mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	67% 2473g	3700g per day for Men 19-50 years

Almond Paste VS Canned Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almond paste or Canned Asparagus?

Lets compare vitamin content per 500 calories of Almond paste vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain more Vitamin A, 17.9 times more Vitamin B1, 5.8 times more Vitamin B2, 16.2 times more Vitamin B3, 29.7 times more Vitamin B5, 73.7 times more Vitamin B6, 31.7 times more Vitamin B9, 4435.4 times more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Almond paste.
• 500 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Almond paste as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almond paste vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain 2.2 times more Calcium, 5.1 times more Copper, 27.6 times more Iron, 1.9 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 13.2 times more Potassium, 9.8 times more Selenium, 768.7 times more Sodium, 6.5 times more Zinc and 160.9 times more Water than Almond paste.
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almond paste have 1.8 times more Fat and 1.4 times more Sugars than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 1.3 times more Saturated Fat, 1.8 times more Omega 3, 8 times more Fiber and 5.7 times more Protein than Almond paste.
• Both Almond paste and Canned Asparagus offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.