Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Canned Asparagus with Liquids

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Canned Asparagus with Liquids: 667g

Oil Roasted Sunflower Seeds have 39.5 times more energy per 100g than Canned Asparagus with Liquids. It has very high energy density when compared to other foods. Canned Asparagus Solids and Liquids having very low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Canned Asparagus with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	9.2% 6.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	45.6% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	35.5% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.9% 39.5μg	142% 567μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.21% 0.19mg	122% 110mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	217% 260μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	79.3% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	9.04% 0.72mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.5% 192mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	11.6% 173mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	17% 629g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Asparagus With Liquids Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Canned Asparagus with Liquids?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Canned Asparagus with Liquids:

• 100 calories of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B5 and 3.2 times more Vitamin E than Canned Asparagus with Liquids.
• While 100 kcal of Canned Asparagus Solids and Liquids contain more Vitamin A, 6.7 times more Vitamin B1, 12.5 times more Vitamin B2, 8.1 times more Vitamin B3, 4.9 times more Vitamin B6, 14.3 times more Vitamin B9, 592 times more Vitamin C and 496.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Canned Asparagus with Liquids:

• 100 calories of Oil Roasted Sunflower Seeds have 1.2 times more Selenium than Canned Asparagus with Liquids.
• While 100 kcal of Canned Asparagus Solids and Liquids contain 6.8 times more Calcium, 2.3 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus, 14.1 times more Potassium, 342 times more Sodium, 3.6 times more Zinc and 2417.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 7.2 times more Fat, 4.4 times more Saturated Fat and 11.6 times more Omega 6 than Canned Asparagus with Liquids.
• While 100 kcal of Canned Asparagus Solids and Liquids contain 4.3 times more Carbohydrate, 12.7 times more Sugars, 3.7 times more Fiber and 3.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Asparagus with Liquids offer comparable quantities of Energy per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Omega 3 in 100 calories.