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Comparing Nutrients in 100 grams Cooked AsparagusVS Almonds

Macros Ratio

Protein Fat Carbs

Cooked Asparagus
34%
7%
59%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

0.76%22kcal
Energy
20%579kcal
22 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.22g
Fat
51.5%50g
0.22 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.15%0.048g
Saturated Fat
12%3.8g
0.048 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.8%0.029g
Omega 3
0.19%0.003g
0.029 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.45%0.076g
Omega 6
72.5%12.3g
0.076 gvs12.3 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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3.16%4.1g
Carbohydrate
16.6%21.6g
4.1 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.1%0.79g
Fructose
0.15%0.11g
≤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]
0.79 gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.42g
Glucose
%0.17g
0.42 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
%3.95g
0.08 gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.26%2g
Fiber
33%12.5g
2 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.3%2.4g
Protein
37.8%21g
2.4 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

5.56%50μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
50 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.5%0.16mg
Vitamin B1
17%0.21mg
Thiamine
0.16 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.14 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.78%1.1mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.5%0.23mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.23 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.079 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.3%149μg
Vitamin B9
11%44μg
Folates and Folic Acid
149 μgvs44 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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8.56%7.7mg
Vitamin C
0%0mg
Ascorbic acid
7.7 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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10%1.5mg
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
1.5 mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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42%50.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
50.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.3%23mg
Calcium
27%269mg
23 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg
Copper
115%1.03mg
0.17 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.55%22μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
22 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.4%0.91mg
Iron
46.4%3.7mg
0.91 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.33%14mg
Magnesium
64.3%270mg
14 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.7%0.15mg
Manganese
95%2.18mg
0.15 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.7%54mg
Phosphorus
68.7%481mg
54 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.6%224mg
Potassium
21.6%733mg
224 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6.1μg
Selenium
7.45%4.1μg
6.1 μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.93%14mg
Sodium
0.067%1mg
14 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.45%0.6mg
Zinc
28.4%3.12mg
0.6 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g
Water
0.12%4.4g
93 gvs4.4 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 Cooked Asparagus vs Almonds:
Comparing minerals per 100 grams for Cooked Asparagus vs Almonds:
Comparison of macro-nutrients per 100 grams:



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