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Comparing Nutrients in 500 calories Blanched AlmondsVS Cooked Frozen Asparagus

Weight per 500 calories

Blanched Almonds
84.7g
Cooked Frozen Asparagus
2778g

Blanched Almonds have 32.8 times more energy per 100g than Cooked Frozen Asparagus. It has very high energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cooked Frozen Asparagus?

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Cooked Frozen Asparagus
51%
16%
33%
500 kcal ▼

Macro Nutrients

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

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46%44.5g
Fat
12%11.7g
44.5 gvs11.7 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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10.5%3.35g
Saturated Fat
8.33%2.67g
3.35 gvs2.67 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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0.21%0.003g
Omega 3
17.4%0.28g
0.003 gvs0.28 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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61.6%10.5g
Omega 6
28.6%4.86g
10.5 gvs4.86 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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12%16g
Carbohydrate
41%53.3g
16 gvs53.3 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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5.4%3.92g
Sugars
12.3%8.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.92 gvs8.9 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.025g
Glucose
NA
0.025 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%3.78g
Sucrose
NA
3.78 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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22%8.4g
Fiber
117%44.4g
8.4 gvs44.4 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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32.4%18g
Protein
146%82g
18 gvs82 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
123%1111μg
RAE, retinol activity equivalents
0 μgvs1111 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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13.5%0.16mg
Vitamin B1
150%1.8mg
Thiamine
0.16 mgvs1.8 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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46.3%0.6mg
Vitamin B2
220%2.86mg
Riboflavin
0.6 mgvs2.86 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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18.5%2.97mg
Vitamin B3
180%29mg
Niacin, nicotinic acid, niacinamide
2.97 mgvs29 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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5.32%0.27mg
Vitamin B5
87.8%4.4mg
Pantothenic acid
0.27 mgvs4.4 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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7.5%0.097mg
Vitamin B6
42.7%0.56mg
Pyridoxine
0.097 mgvs0.56 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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10.4%41.5μg
Vitamin B9
938%3750μg
Folates and Folic Acid
41.5 μgvs3750 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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

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0%0mg
Vitamin C
753%678mg
Ascorbic acid
0 mgvs678 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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

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134%20mg
Vitamin E
222%33.3mg
Tocopherols and Tocotrienols
20 mgvs33.3 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1852%2222μg
Phytomenadione or phylloquinone
0 μgvs2222 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

20%200mg
Calcium
50%500mg
200 mgvs500 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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97%0.87mg
Copper
324%2.9mg
0.87 mgvs2.9 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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

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34.7%2.78mg
Iron
194%15.6mg
2.78 mgvs15.6 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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54%227mg
Magnesium
66%278mg
227 mgvs278 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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67.6%1.56mg
Manganese
169%3.9mg
1.56 mgvs3.9 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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58.2%408mg
Phosphorus
194%1361mg
408 mgvs1361 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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16.4%558mg
Potassium
141%4778mg
558 mgvs4778 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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4.93%2.7μg
Selenium
197%108μg
2.7 μgvs108 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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1.07%16mg
Sodium
5.56%83.3mg
16 mgvs83.3 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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23%2.5mg
Zinc
104%11.4mg
2.5 mgvs11.4 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.1%3.82g
Water
70.6%2614g
3.82 gvs2614 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Blanched Almonds VS Cooked Frozen Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Cooked Frozen Asparagus?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Cooked Frozen Asparagus:

Comparing minerals per 500 calories for Blanched Almonds vs Cooked Frozen Asparagus:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: