Comparing Nutrients in 100 grams Cooked AsparagusVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cooked Asparagus

34%

59%

Oil Roasted Almonds

13%

76%

11%

100 g ▼

Macro Nutrients

Cooked Asparagusvs Oil Roasted Almonds

0.76%22kcal

Energy

21%607kcal

22 kcalvs607 kcal

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

Find Vegetables rich in Energy

0.23%0.22g

Fat

57%55g

0.22 gvs55 g

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

Find Vegetables rich in Fat

0.15%0.048g

Saturated Fat

13%4.2g

0.048 gvs4.2 g

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

Find Vegetables rich in Saturated Fat

1.8%0.029g

Omega 3

0%0g

0.029 gvs0 g

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

Find Vegetables rich in Omega 3

0.45%0.076g

Omega 6

79.5%13.5g

0.076 gvs13.5 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

3.16%4.1g

Carbohydrate

13.6%17.7g

4.1 gvs17.7 g

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

Find Vegetables rich in Carbohydrate

1.8%1.3g

Sugars

6.28%4.55g

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

1.3 gvs4.55 g

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

Find Vegetables rich in Sugars

1.1%0.79g

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]

0.79 gvs0 g

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

Find Vegetables rich in Fructose

%0.42g

Glucose

%0.04g

0.42 gvs0.04 g

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

Find Vegetables rich in Glucose

%0.08g

Sucrose

%4.38g

0.08 gvs4.38 g

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

Find Vegetables rich in Sucrose

5.26%2g

Fiber

27.6%10.5g

2 gvs10.5 g

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

Find Vegetables rich in Fiber

4.3%2.4g

Protein

38%21.2g

2.4 gvs21.2 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 Oil Roasted Almonds

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 .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

13.5%0.16mg

Vitamin B1

7.67%0.092mg

Thiamine

0.16 mgvs0.092 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

10.7%0.14mg

Vitamin B2

60%0.78mg

Riboflavin

0.14 mgvs0.78 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

6.78%1.1mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.67 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

4.5%0.23mg

Vitamin B5

4.6%0.23mg

Pantothenic acid

0.23 mgvs0.23 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

6.08%0.079mg

Vitamin B6

9.08%0.12mg

Pyridoxine

0.079 mgvs0.12 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

37.3%149μg

Vitamin B9

6.75%27μg

Folates and Folic Acid

149 μgvs27 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

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 .

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

10%1.5mg

Vitamin E

173%26mg

Tocopherols and Tocotrienols

1.5 mgvs26 mg

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

Find Vegetables rich in Vitamin E

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 .

Find Vegetables rich in Vitamin K

Minerals

Cooked Asparagusvs Oil Roasted Almonds

2.3%23mg

Calcium

29%291mg

23 mgvs291 mg

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

Find Vegetables rich in Calcium

18.3%0.17mg

Copper

106%0.96mg

0.17 mgvs0.96 mg

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

Find Vegetables rich in Copper

0.55%22μg

Fluoride

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 .

Find Vegetables rich in Fluoride

11.4%0.91mg

Iron

46%3.68mg

0.91 mgvs3.68 mg

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

Find Vegetables rich in Iron

3.33%14mg

Magnesium

65.2%274mg

14 mgvs274 mg

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

Find Vegetables rich in Magnesium

6.7%0.15mg

Manganese

107%2.46mg

0.15 mgvs2.46 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

7.7%54mg

Phosphorus

66.6%466mg

54 mgvs466 mg

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

Find Vegetables rich in Phosphorus

6.6%224mg

Potassium

20.6%699mg

224 mgvs699 mg

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

Find Vegetables rich in Potassium

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 .

Find Vegetables rich in Selenium

0.93%14mg

Sodium

0.067%1mg

14 mgvs1 mg

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

Find Vegetables rich in Sodium

5.45%0.6mg

Zinc

28%3.07mg

0.6 mgvs3.07 mg

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

Find Vegetables rich in Zinc

2.5%93g

Water

0.076%2.8g

93 gvs2.8 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 grams of Cooked Asparagus vs Oil Roasted Almonds:

Boiled and Drained Asparagus have more Vitamin A, 1.8 times more Vitamin B1, 5.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.6 times more Vitamin B2, 3.4 times more Vitamin B3, 1.5 times more Vitamin B6 and 17.3 times more Vitamin E than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Oil Roasted Almonds have similar amounts of Vitamin B5 per 100 g.
Both Boiled and Drained Asparagus as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Asparagus vs Oil Roasted Almonds:

Boiled and Drained Asparagus have 1.5 times more Selenium and 33.1 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 12.7 times more Calcium, 5.8 times more Copper, 4 times more Iron, 19.6 times more Magnesium, 16 times more Manganese, 8.6 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 100 grams:

Boiled and Drained Asparagus have more Omega 3 and more Fructose than Oil Roasted Almonds.
While Oil Roasted Almonds contain 27.6 times more Energy, 250.8 times more Fat, 87.7 times more Saturated Fat, 177.9 times more Omega 6, 4.3 times more Carbohydrate, 3.5 times more Sugars, 5.3 times more Fiber and 8.8 times more Protein than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cooked AsparagusVS Canned Asparagus with Liquids and SaltOil Roasted AlmondsVS Canned Asparagus with Liquids and SaltCooked AsparagusVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 100 grams Cooked AsparagusVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: