Comparing Nutrients in 5 ounces AlmondsVS Asparagus

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Asparagus

35%

61%

5 oz ▼

Macro Nutrients

Almondsvs Asparagus

28.3%821kcal

Energy

0.98%28.3kcal

821 kcalvs28.3 kcal

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

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73%70.8g

Fat

0.18%0.17g

70.8 gvs0.17 g

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

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17%5.4g

Saturated Fat

0.18%0.057g

5.4 gvs0.057 g

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

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0.27%0.004g

Omega 3

0.89%0.014g

0.004 gvs0.014 g

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

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103%17.5g

Omega 6

0.33%0.057g

17.5 gvs0.057 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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23.5%30.5g

Carbohydrate

4.23%5.5g

30.5 gvs5.5 g

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

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8.5%6.17g

Sugars

3.68%2.66g

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

6.17 gvs2.66 g

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

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0.22%0.16g

Fructose

1.96%1.4g

≤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]

0.16 gvs1.4 g

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

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%0.24g

Glucose

%0.92g

0.24 gvs0.92 g

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

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%5.6g

Sucrose

%0.33g

5.6 gvs0.33 g

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

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46.6%17.7g

Fiber

7.83%2.98g

17.7 gvs2.98 g

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

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53.5%30g

Protein

5.57%3.1g

30 gvs3.1 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Asparagus

0%0μg

Vitamin A

6%54μg

RAE, retinol activity equivalents

0 μgvs54 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

24.2%0.29mg

Vitamin B1

17%0.2mg

Thiamine

0.29 mgvs0.2 mg

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

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124%1.6mg

Vitamin B2

15.4%0.2mg

Riboflavin

1.6 mgvs0.2 mg

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

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32%5.13mg

Vitamin B3

8.66%1.4mg

Niacin, nicotinic acid, niacinamide

5.13 mgvs1.4 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

13.4%0.67mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

0.67 mgvs0.39 mg

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

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15%0.19mg

Vitamin B6

9.92%0.13mg

Pyridoxine

0.19 mgvs0.13 mg

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

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269%80.8μg

Vitamin B7

Biotin

80.8 μgvsNA μg

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

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15.6%62.4μg

Vitamin B9

18.4%73.7μg

Folates and Folic Acid

62.4 μgvs73.7 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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0%0mg

Vitamin C

8.8%7.94mg

Ascorbic acid

0 mgvs7.94 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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242%36.3mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

36.3 mgvs1.6 mg

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

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0%0μg

Vitamin K

49%59μg

Phytomenadione or phylloquinone

0 μgvs59 μg

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

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Minerals

Almondsvs Asparagus

38%381mg

Calcium

3.4%34mg

381 mgvs34 mg

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

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162%1.46mg

Copper

29.8%0.27mg

1.46 mgvs0.27 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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65.7%5.26mg

Iron

38%3.03mg

5.26 mgvs3.03 mg

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

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91%383mg

Magnesium

4.72%20mg

383 mgvs20 mg

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

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134%3.1mg

Manganese

9.74%0.22mg

3.1 mgvs0.22 mg

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

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143%64.2μg

Molybdenum

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

64.2 μgvsNA μg

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

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97%682mg

Phosphorus

10.5%73.7mg

682 mgvs73.7 mg

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

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30.6%1039mg

Potassium

8.42%286mg

1039 mgvs286 mg

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

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10.6%5.8μg

Selenium

5.93%3.26μg

5.8 μgvs3.26 μg

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

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0.094%1.4mg

Sodium

0.19%2.83mg

1.4 mgvs2.83 mg

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

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40.2%4.42mg

Zinc

6.96%0.77mg

4.42 mgvs0.77 mg

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

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0.17%6.25g

Water

3.57%132g

6.25 gvs132 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 Almonds vs Asparagus:

Almonds have 1.4 times more Vitamin B1, 8.1 times more Vitamin B2, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 22.7 times more Vitamin E than Raw Asparagus.
While Raw Asparagus contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
Both Almonds and Raw Asparagus have similar amounts of Vitamin B9 per 5 oz.
Both Almonds as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Asparagus:

Almonds have 11.2 times more Calcium, 5.5 times more Copper, 1.7 times more Iron, 19.3 times more Magnesium, 13.8 times more Manganese, 9.3 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium and 5.8 times more Zinc than Raw Asparagus.
While Raw Asparagus contain 21.1 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

Almonds have 29 times more Energy, 416.1 times more Fat, 95.1 times more Saturated Fat, 308.1 times more Omega 6, 5.6 times more Carbohydrate, 2.3 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Raw Asparagus.
While Raw Asparagus contain 9.1 times more Fructose than Almonds.
Both Almonds as well as Raw Asparagus have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

AlmondsVS Blanched AlmondsAsparagusVS Blanched AlmondsAlmondsVS Cooked AsparagusAsparagusVS Cooked Asparagus

Compare Foods

Comparing Nutrients in 5 ounces AlmondsVS Asparagus

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: