Comparing Nutrients in 500 calories Cooked AsparagusVS Blanched Almonds

Weight per 500 calories

Cooked Asparagus

2273g

Blanched Almonds

84.7g

Blanched Almonds have 26.8 times more energy per unit of mass than Boiled and Drained Asparagus, which is very high in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Cooked Asparagus or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cooked Asparagusvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

5.15%5g

Fat

46%44.5g

5 gvs44.5 g

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

Find Vegetables rich in Fat

3.4%1.1g

Saturated Fat

10.5%3.35g

1.1 gvs3.35 g

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

Find Vegetables rich in Saturated Fat

41%0.66g

Omega 3

0.21%0.003g

0.66 gvs0.003 g

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

Find Vegetables rich in Omega 3

10%1.73g

Omega 6

61.6%10.5g

1.73 gvs10.5 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

72%93g

Carbohydrate

12%16g

93 gvs16 g

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

Find Vegetables rich in Carbohydrate

40.8%29.5g

Sugars

5.4%3.92g

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

29.5 gvs3.92 g

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

Find Vegetables rich in Sugars

24.8%18g

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]

18 gvs0 g

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

Find Vegetables rich in Fructose

%9.55g

Glucose

%0.025g

9.55 gvs0.025 g

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

Find Vegetables rich in Glucose

%1.8g

Sucrose

%3.78g

1.8 gvs3.78 g

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

Find Vegetables rich in Sucrose

120%45.5g

Fiber

22%8.4g

45.5 gvs8.4 g

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

Find Vegetables rich in Fiber

97%54.5g

Protein

32.4%18g

54.5 gvs18 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Cooked Asparagusvs Blanched Almonds

126%1136μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1136 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

307%3.7mg

Vitamin B1

13.5%0.16mg

Thiamine

3.7 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

243%3.16mg

Vitamin B2

46.3%0.6mg

Riboflavin

3.16 mgvs0.6 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

154%24.6mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

24.6 mgvs2.97 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

102%5.1mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

5.1 mgvs0.27 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

138%1.8mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.8 mgvs0.097 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

847%3386μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

3386 μgvs41.5 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

194%175mg

Vitamin C

0%0mg

Ascorbic acid

175 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

227%34mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

34 mgvs20 mg

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

Find Vegetables rich in Vitamin E

958%1150μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1150 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Cooked Asparagusvs Blanched Almonds

52.3%523mg

Calcium

20%200mg

523 mgvs200 mg

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

Find Vegetables rich in Calcium

417%3.75mg

Copper

97%0.87mg

3.75 mgvs0.87 mg

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

Find Vegetables rich in Copper

12.4%498μg

Fluoride

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

498 μgvsNA μg

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

Find Vegetables rich in Fluoride

259%20.7mg

Iron

34.7%2.78mg

20.7 mgvs2.78 mg

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

Find Vegetables rich in Iron

75.8%318mg

Magnesium

54%227mg

318 mgvs227 mg

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

Find Vegetables rich in Magnesium

152%3.5mg

Manganese

67.6%1.56mg

3.5 mgvs1.56 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

175%1227mg

Phosphorus

58.2%408mg

1227 mgvs408 mg

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

Find Vegetables rich in Phosphorus

150%5091mg

Potassium

16.4%558mg

5091 mgvs558 mg

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

Find Vegetables rich in Potassium

252%139μg

Selenium

4.93%2.7μg

139 μgvs2.7 μg

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

Find Vegetables rich in Selenium

21.2%318mg

Sodium

1.07%16mg

318 mgvs16 mg

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

Find Vegetables rich in Sodium

124%13.6mg

Zinc

23%2.5mg

13.6 mgvs2.5 mg

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

Find Vegetables rich in Zinc

57%2105g

Water

0.1%3.82g

2105 gvs3.82 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Blanched Almonds:

Boiled and Drained Asparagus have more Vitamin A, 22.7 times more Vitamin B1, 5.2 times more Vitamin B2, 8.3 times more Vitamin B3, 19.2 times more Vitamin B5, 18.4 times more Vitamin B6, 81.5 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Blanched Almonds.
Both Boiled and Drained Asparagus as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus vs Blanched Almonds:

Boiled and Drained Asparagus have 2.6 times more Calcium, 4.3 times more Copper, 7.4 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 9.1 times more Potassium, 51.1 times more Selenium, 19.8 times more Sodium, 5.4 times more Zinc and 550.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Asparagus have 194.4 times more Omega 3, 5.9 times more Carbohydrate, 7.5 times more Sugars, more Fructose, 5.4 times more Fiber and 3 times more Protein than Blanched Almonds.
While Blanched Almonds contain 8.9 times more Fat, 3.1 times more Saturated Fat and 6.1 times more Omega 6 than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Asparagus as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked AsparagusVS Canned Asparagus with Liquids and SaltBlanched AlmondsVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cooked AsparagusVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Asparagus or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: