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Comparing Nutrients in 5 ounces Cooked AsparagusVS Almonds

Macros Ratio

Protein Fat Carbs

Cooked Asparagus
34%
7%
59%
Almonds
14%
72%
14%
5 oz ▼

Macro Nutrients

1.08%31kcal
Energy
28.3%821kcal
31 kcalvs821 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.32%0.31g
Fat
73%70.8g
0.31 gvs70.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.21%0.068g
Saturated Fat
17%5.4g
0.068 gvs5.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.57%0.041g
Omega 3
0.27%0.004g
0.041 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.63%0.11g
Omega 6
103%17.5g
0.11 gvs17.5 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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4.5%5.83g
Carbohydrate
23.5%30.5g
5.83 gvs30.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.54%1.84g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.84 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.54%1.1g
Fructose
0.22%0.16g
≤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]
1.1 gvs0.16 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.6g
Glucose
%0.24g
0.6 gvs0.24 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.11g
Sucrose
%5.6g
0.11 gvs5.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.46%2.83g
Fiber
46.6%17.7g
2.83 gvs17.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.07%3.4g
Protein
53.5%30g
3.4 gvs30 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

7.87%71μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
71 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19%0.23mg
Vitamin B1
24.2%0.29mg
Thiamine
0.23 mgvs0.29 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
124%1.6mg
Riboflavin
0.2 mgvs1.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.6%1.54mg
Vitamin B3
32%5.13mg
Niacin, nicotinic acid, niacinamide
1.54 mgvs5.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.38%0.32mg
Vitamin B5
13.4%0.67mg
Pantothenic acid
0.32 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.6%0.11mg
Vitamin B6
15%0.19mg
Pyridoxine
0.11 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
269%80.8μg
Biotin
NA μgvs80.8 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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53%211μg
Vitamin B9
15.6%62.4μg
Folates and Folic Acid
211 μgvs62.4 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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12%11mg
Vitamin C
0%0mg
Ascorbic acid
11 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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14%2.13mg
Vitamin E
242%36.3mg
Tocopherols and Tocotrienols
2.13 mgvs36.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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59.8%71.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
71.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.26%32.6mg
Calcium
38%381mg
32.6 mgvs381 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg
Copper
162%1.46mg
0.23 mgvs1.46 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.78%31μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
31 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg
Iron
65.7%5.26mg
1.3 mgvs5.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
91%383mg
20 mgvs383 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.5%0.22mg
Manganese
134%3.1mg
0.22 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
143%64.2μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs64.2 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11%76.5mg
Phosphorus
97%682mg
76.5 mgvs682 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.34%318mg
Potassium
30.6%1039mg
318 mgvs1039 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15.7%8.65μg
Selenium
10.6%5.8μg
8.65 μgvs5.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg
Sodium
0.094%1.4mg
20 mgvs1.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.73%0.85mg
Zinc
40.2%4.42mg
0.85 mgvs4.42 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.55%131g
Water
0.17%6.25g
131 gvs6.25 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Cooked Asparagus vs Almonds:
Comparing minerals per 5 ounces for Cooked Asparagus vs Almonds:
Comparison of macro-nutrients per 5 ounces:



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