Comparing Nutrients in 14 ounces Cooked Asparagus VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cooked Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Energy	3% 87.3kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	14.3% 10.4g	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	4.32% 3.14g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.92g	g per day for Men 19-50 years
Fiber	21% 7.94g	90% 34g	38g per day for Men 19-50 years
Protein	17% 9.53g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 198μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	411% 5.34mg	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	148% 591μg	225% 901μg	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	34% 30.6mg	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	39.7% 5.95mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	336% 7.74mg	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	30.6% 214mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 16.7 times more Vitamin A, 5.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Vitamin B1, 2.6 times more Vitamin B2, 7.7 times more Vitamin B3, 5 times more Vitamin B5, 17 times more Vitamin B6, 1.5 times more Vitamin B9 and 23.4 times more Vitamin E than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Asparagus vs Sunflower Seeds:

• Boiled and Drained Asparagus have 19.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Calcium, 10.9 times more Copper, 5.8 times more Iron, 23.2 times more Magnesium, 12.7 times more Manganese, 12.2 times more Phosphorus, 2.9 times more Potassium, 8.7 times more Selenium and 8.3 times more Zinc than Boiled and Drained Asparagus.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 26.5 times more Energy, 233.9 times more Fat, 92.8 times more Saturated Fat, 2.1 times more Omega 3, 303.3 times more Omega 6, 4.9 times more Carbohydrate, 2 times more Sugars, 4.3 times more Fiber and 8.7 times more Protein than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.