Comparing Nutrients in 100 grams Canned Asparagus with LiquidsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids

38%

53%

Roasted Almonds

13%

74%

13%

100 g ▼

Macro Nutrients

Canned Asparagus with Liquidsvs Roasted Almonds

0.52%15kcal

Energy

20.6%598kcal

15 kcalvs598 kcal

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

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0.19%0.18g

Fat

54%52.5g

0.18 gvs52.5 g

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

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0.13%0.041g

Saturated Fat

12.8%4.1g

0.041 gvs4.1 g

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

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0.25%0.004g

Omega 3

0.63%0.01g

0.004 gvs0.01 g

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

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0.44%0.075g

Omega 6

76%13g

0.075 gvs13 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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1.9%2.48g

Carbohydrate

16%21g

2.48 gvs21 g

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

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1.38%1g

Sugars

6.7%4.86g

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

1 gvs4.86 g

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

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Fructose

0.014%0.01g

≤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 gvs0.01 g

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

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Glucose

%0.01g

NA gvs0.01 g

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

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Sucrose

%4.75g

NA gvs4.75 g

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

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2.63%1g

Fiber

28.7%11g

1 gvs11 g

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

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3.2%1.8g

Protein

37.4%21g

1.8 gvs21 g

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

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Vitamins

Canned Asparagus with Liquidsvs Roasted Almonds

4.33%39μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

39 μgvs0 μg

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

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4.5%0.054mg

Vitamin B1

6.4%0.077mg

Thiamine

0.054 mgvs0.077 mg

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

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6.85%0.089mg

Vitamin B2

92%1.2mg

Riboflavin

0.089 mgvs1.2 mg

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

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5.3%0.85mg

Vitamin B3

22.7%3.64mg

Niacin, nicotinic acid, niacinamide

0.85 mgvs3.64 mg

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

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2.48%0.12mg

Vitamin B5

6.42%0.32mg

Pantothenic acid

0.12 mgvs0.32 mg

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

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7.54%0.098mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.098 mgvs0.14 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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21.3%85μg

Vitamin B9

13.8%55μg

Folates and Folic Acid

85 μgvs55 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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18.3%16.5mg

Vitamin C

0%0mg

Ascorbic acid

16.5 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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1.93%0.29mg

Vitamin E

159%24mg

Tocopherols and Tocotrienols

0.29 mgvs24 mg

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

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32.5%39μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

39 μgvs0 μg

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

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Minerals

Canned Asparagus with Liquidsvs Roasted Almonds

1.5%15mg

Calcium

27%268mg

15 mgvs268 mg

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

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12%0.11mg

Copper

122%1.1mg

0.11 mgvs1.1 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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7.5%0.6mg

Iron

46.6%3.73mg

0.6 mgvs3.73 mg

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

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2.14%9mg

Magnesium

66.4%279mg

9 mgvs279 mg

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

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6.6%0.15mg

Manganese

97%2.23mg

0.15 mgvs2.23 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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5.43%38mg

Phosphorus

67.3%471mg

38 mgvs471 mg

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

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5.06%172mg

Potassium

21%713mg

172 mgvs713 mg

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

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2.9%1.6μg

Selenium

3.64%2μg

1.6 μgvs2 μg

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

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1.73%26mg

Sodium

0.2%3mg

26 mgvs3 mg

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

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4.27%0.47mg

Zinc

30%3.3mg

0.47 mgvs3.3 mg

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

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2.55%94g

Water

0.065%2.4g

94 gvs2.4 g

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

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Lets compare vitamin content per 100 grams of Canned Asparagus with Liquids vs Roasted Almonds:

Canned Asparagus Solids and Liquids have more Vitamin A, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Vitamin B1, 13.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 82.4 times more Vitamin E than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Asparagus with Liquids vs Roasted Almonds:

Canned Asparagus Solids and Liquids have 8.7 times more Sodium and 39.1 times more Water than Dry Roasted Almonds.
While Dry Roasted Almonds contain 17.9 times more Calcium, 10.3 times more Copper, 6.2 times more Iron, 31 times more Magnesium, 14.7 times more Manganese, 12.4 times more Phosphorus, 4.1 times more Potassium and 7 times more Zinc than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids and Dry Roasted Almonds have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

Dry Roasted Almonds contain 39.9 times more Energy, 291.9 times more Fat, 99.8 times more Saturated Fat, 172.6 times more Omega 6, 8.5 times more Carbohydrate, 4.9 times more Sugars, 10.9 times more Fiber and 11.6 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Canned Asparagus with LiquidsVS Cooked Frozen Asparagus with SaltRoasted AlmondsVS Cooked Frozen Asparagus with SaltCanned Asparagus with LiquidsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 100 grams Canned Asparagus with LiquidsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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