Comparing Nutrients in 100 calories Asparagus VS Blanched Almonds

Weight per 100 calories

• Asparagus: 500g
• Blanched Almonds: 17g

Blanched Almonds have 29.5 times more energy per unit of mass than Raw Asparagus, which is very high in comparison to other foods. Asparagus having very low energy density.

Which food has more nutrients per 100 calories - Asparagus or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Asparagus	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	13% 9.4g	1.1% 0.78g	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	6.9% 5g	0% 0g	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	% 3.25g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 0.76g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	21% 190μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.6% 0.72mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.71mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	1.5% 0.019mg	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	65% 260μg	2.08% 8.3μg	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	31% 28mg	0% 0mg	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	37.7% 5.65mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Blanched Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	19.3% 0.17mg	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	134% 10.7mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	13.5% 0.31mg	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	37% 260mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	12.6% 466g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Asparagus vs Blanched Almonds:

• Raw Asparagus have more Vitamin A, 22.1 times more Vitamin B1, 5.9 times more Vitamin B2, 8.2 times more Vitamin B3, 25.7 times more Vitamin B5, 23.3 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Raw Asparagus as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Asparagus vs Blanched Almonds:

• Raw Asparagus have 3 times more Calcium, 5.4 times more Copper, 19.2 times more Iron, 1.5 times more Magnesium, 2.5 times more Manganese, 3.2 times more Phosphorus, 9 times more Potassium, 21.2 times more Selenium, 5.4 times more Zinc and 609.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 calories:

• Raw Asparagus have 73.8 times more Omega 3, 6.1 times more Carbohydrate, 12 times more Sugars, more Fructose, 6.3 times more Fiber and 3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Fat, 3.4 times more Saturated Fat and 10.5 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Asparagus as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.