Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Almonds:
Boiled and Drained Asparagus have more Vitamin A, 3.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 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.
Both Boiled and Drained Asparagus as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Asparagus vs Almonds:
Boiled and Drained Asparagus have 1.5 times more Selenium and 21 times more Water than Almonds.
While Almonds contain 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.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Asparagus have 9.7 times more Omega 3 and 7.2 times more Fructose than Almonds.
While Almonds contain 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.
Both Boiled and Drained Asparagus as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.