Comparing Nutrients in 7 ounces Almonds VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Asparagus	35%	4%	61%

Macro Nutrients

	Almonds	Asparagus	Recommended Dietary Allowance
Energy	39.6% 1149kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	5.15% 3.73g	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	0.3% 0.22g	2.74% 2g	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	% 0.34g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.46g	g per day for Men 19-50 years
Fiber	65.3% 25g	11% 4.17g	38g per day for Men 19-50 years
Protein	75% 42g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	25.8% 103μg	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	12.3% 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	339% 51mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Asparagus	Recommended Dietary Allowance
Calcium	53.4% 534mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	41.7% 0.38mg	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	92% 7.36mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Asparagus:

• Almonds have 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.7 times more Vitamin E than Raw Asparagus.
• While Raw Asparagus contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Asparagus have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Asparagus:

• Almonds have 11.2 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 19.3 times more Magnesium, 13.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium and 5.8 times more Zinc than Raw Asparagus.
• While Raw Asparagus contain 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 29 times more Energy, 416.1 times more Fat, 95.1 times more Saturated Fat, 308.1 times more Omega 6, 5.6 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Raw Asparagus.
• While Raw Asparagus contain 9.1 times more Fructose than Almonds.
• Both Almonds as well as Raw Asparagus have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.