Comparing Nutrients in 5 ounces Roasted Almonds VS Cooked Frozen Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Roasted Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	29.2% 848kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.63% 0.45g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.2% 0.028mg	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	19.5% 78μg	48% 191μg	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	38.4% 34.6mg	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	226% 34mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16.5% 0.15mg	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	66% 5.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	8.63% 0.2mg	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	95% 668mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cooked Frozen Asparagus with Salt:

• Dry Roasted Almonds have 11.6 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 6.8 times more Vitamin B6 and 19.9 times more Vitamin E than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain more Vitamin A, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled Frozen Asparagus, drained with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Dry Roasted Almonds as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cooked Frozen Asparagus with Salt:

• Dry Roasted Almonds have 14.9 times more Calcium, 10.5 times more Copper, 6.7 times more Iron, 27.9 times more Magnesium, 15.9 times more Manganese, 9.6 times more Phosphorus, 4.1 times more Potassium and 8.1 times more Zinc than Boiled Frozen Asparagus, drained with Salt.
• While Boiled Frozen Asparagus, drained with Salt contain 2 times more Selenium, 80 times more Sodium and 39 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 33.2 times more Energy, 125.1 times more Fat, 42.6 times more Saturated Fat, 74 times more Omega 6, 10.9 times more Carbohydrate, 15.2 times more Sugars, 6.8 times more Fiber and 7.1 times more Protein than Boiled Frozen Asparagus, drained with Salt.
• Both Dry Roasted Almonds as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.