Comparing Nutrients in 14 ounces Canned Asparagus with LiquidsVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Blanched Almonds

14%

75%

11%

14 oz ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Blanched Almonds

2.05%59.5kcal

Energy

80.7%2342kcal

59.5 kcalvs2342 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.74%0.71g

Fat

215%208g

0.71 gvs208 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

49%15.7g

0.16 gvs15.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.99%0.016g

Omega 3

0.99%0.016g

0.016 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.75%0.3g

Omega 6

289%49g

0.3 gvs49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.57%9.84g

Carbohydrate

57%74g

9.84 gvs74 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.47%3.97g

Sugars

25.3%18.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.97 gvs18.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.12g

NA gvs0.12 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%17.7g

NA gvs17.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.4%3.97g

Fiber

103%39.3g

3.97 gvs39.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.8%7.14g

Protein

152%85g

7.14 gvs85 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagus with Liquidsvs Blanched Almonds

17%155μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

155 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18%0.21mg

Vitamin B1

63%0.76mg

Thiamine

0.21 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B2

217%2.82mg

Riboflavin

0.35 mgvs2.82 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21%3.38mg

Vitamin B3

87%14mg

Niacin, nicotinic acid, niacinamide

3.38 mgvs14 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.84%0.49mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.49 mgvs1.25 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30%0.39mg

Vitamin B6

35%0.46mg

Pyridoxine

0.39 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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84.3%337μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

337 μgvs194 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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72.8%65.5mg

Vitamin C

0%0mg

Ascorbic acid

65.5 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.67%1.15mg

Vitamin E

628%94mg

Tocopherols and Tocotrienols

1.15 mgvs94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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129%155μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

155 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagus with Liquidsvs Blanched Almonds

5.95%59.5mg

Calcium

94%937mg

59.5 mgvs937 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47%0.42mg

Copper

453%4.08mg

0.42 mgvs4.08 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29.8%2.4mg

Iron

163%13mg

2.4 mgvs13 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

253%1064mg

35.7 mgvs1064 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.2%0.6mg

Manganese

317%7.3mg

0.6 mgvs7.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.5%151mg

Phosphorus

273%1909mg

151 mgvs1909 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%683mg

Potassium

77%2616mg

683 mgvs2616 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg

Selenium

23%12.7μg

6.35 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.88%103mg

Sodium

5.03%75.4mg

103 mgvs75.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.87mg

Zinc

107%11.8mg

1.87 mgvs11.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%374g

Water

0.48%18g

374 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Asparagus with Liquids vs Blanched Almonds:

Canned Asparagus Solids and Liquids have more Vitamin A, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 3.5 times more Vitamin B1, 8 times more Vitamin B2, 4.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 81.9 times more Vitamin E than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
Both Canned Asparagus Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus with Liquids vs Blanched Almonds:

Canned Asparagus Solids and Liquids have 1.4 times more Sodium and 20.9 times more Water than Blanched Almonds.
While Blanched Almonds contain 15.7 times more Calcium, 9.6 times more Copper, 5.5 times more Iron, 29.8 times more Magnesium, 12.1 times more Manganese, 12.7 times more Phosphorus, 3.8 times more Potassium, 2 times more Selenium and 6.3 times more Zinc than Canned Asparagus Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

Blanched Almonds contain 39.3 times more Energy, 291.8 times more Fat, 96.4 times more Saturated Fat, 164.9 times more Omega 6, 7.5 times more Carbohydrate, 4.6 times more Sugars, 9.9 times more Fiber and 11.9 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with SaltBlanched AlmondsVS Cooked Frozen Asparagus with SaltCanned Asparagus with LiquidsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 14 ounces Canned Asparagus with LiquidsVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: