Comparing Nutrients in 5 ounces Almonds VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.54% 1.84g	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	0.22% 0.16g	1.54% 1.1g	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	% 0.24g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.11g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	53.5% 30g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	53% 211μg	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% 0mg	12% 11mg	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	242% 36.3mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	38% 381mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	65.7% 5.26mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	9.5% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Cooked Asparagus:

• Almonds have 1.3 times more Vitamin B1, 8.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 17.1 times more Vitamin E than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Vitamin A, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Cooked Asparagus:

• Almonds have 11.7 times more Calcium, 6.2 times more Copper, 4.1 times more Iron, 19.3 times more Magnesium, 14.1 times more Manganese, 8.9 times more Phosphorus, 3.3 times more Potassium and 5.2 times more Zinc than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.5 times more Selenium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 26.3 times more Energy, 227 times more Fat, 79.2 times more Saturated Fat, 162.2 times more Omega 6, 5.2 times more Carbohydrate, 3.3 times more Sugars, 6.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 9.7 times more Omega 3 and 7.2 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.