Comparing Nutrients in 14 ounces Canned Asparagus VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	63% 81.7g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	120% 45.6g	38g per day for Men 19-50 years
Protein	15% 8.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	18% 163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	246% 3.2mg	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	95% 381μg	236% 945μg	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	81% 73mg	6.17% 5.56mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	809% 7.28mg	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	91% 7.26mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	365% 8.4mg	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	24.4% 171mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	NA	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 373g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Asparagus versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Toasted Sunflower Seeds:

• 14 ounces of Canned Asparagus have more Vitamin A and 13.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B3, 50.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Asparagus Solids.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Asparagus Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Asparagus vs Toasted Sunflower Seeds:

• 14 ounces of Canned Asparagus have 95.7 times more Sodium and 94 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Calcium, 19.1 times more Copper, 3.7 times more Iron, 12.9 times more Magnesium, 12.4 times more Manganese, 26.9 times more Phosphorus, 2.9 times more Potassium and 13.3 times more Zinc than Canned Asparagus Solids.
• 14 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 32.6 times more Energy, 87.4 times more Fat, 40.5 times more Saturated Fat, 5.3 times more Omega 3, 139 times more Omega 6, 8.4 times more Carbohydrate, 7.2 times more Fiber and 8 times more Protein than Canned Asparagus Solids.
• 14 ounces of Canned Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate