Comparing Nutrients in 500 calories Brazilnuts VS Canned Asparagus with Liquids and Salt

Weight per 500 calories

• Brazilnuts: 76g
• Canned Asparagus with Liquids and Salt: 3333g

Brazilnuts have 43.9 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has very high energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Canned Asparagus with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Brazilnuts	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	251% 3.27mg	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	4.17% 16.7μg	708% 2833μg	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	0.59% 0.53mg	611% 550mg	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	28.6% 4.3mg	258% 38.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	12% 121mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	396% 3.57mg	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	23% 1.84mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	220% 5.07mg	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	78.6% 550mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	631% 9467mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	85% 3144g	3700g per day for Men 19-50 years

Brazilnuts VS Canned Asparagus With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Canned Asparagus with Liquids and Salt?

Lets compare vitamin content per 500 calories of Brazilnuts vs Canned Asparagus with Liquids and Salt:

• 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 3.8 times more Vitamin B1, 111.7 times more Vitamin B2, 126.7 times more Vitamin B3, 29.6 times more Vitamin B5, 42.6 times more Vitamin B6, 169.7 times more Vitamin B9, 1035.6 times more Vitamin C and 9 times more Vitamin E than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Dried Brazilnuts as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Canned Asparagus with Liquids and Salt:

• 500 calories of Brazilnuts have 27.3 times more Selenium than Canned Asparagus with Liquids and Salt.
• While 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 4.1 times more Calcium, 2.7 times more Copper, 10.8 times more Iron, 5.5 times more Manganese, 2.3 times more Phosphorus, 11.5 times more Potassium, 4159 times more Sodium, 5.1 times more Zinc and 1211.6 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Canned Asparagus with Liquids and Salt contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 8.5 times more Fat, 8.3 times more Saturated Fat and 6.9 times more Omega 6 than Canned Asparagus with Liquids and Salt.
• While 500 kcal of Canned Asparagus Solids and Liquids with Salt contain 9.3 times more Carbohydrate, 5.9 times more Fiber and 5.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Canned Asparagus with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Dried Brazilnuts as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 in 500 calories.