Comparing Nutrients in 14 ounces Cooked Asparagus with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Asparagus with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3% 87.3kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.4g	g per day for Men 19-50 years
Fiber	21% 7.94g	111% 42g	38g per day for Men 19-50 years
Protein	17% 9.53g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22% 198μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.13% 91mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Asparagus with Salt versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Asparagus with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cooked Asparagus with Salt have more Vitamin A, 7 times more Vitamin C and 16.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 30.8 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.2 times more Vitamin E than Boiled and Drained Asparagus with Salt.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Asparagus with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Asparagus with Salt vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cooked Asparagus with Salt have 80 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.8 times more Calcium, 10.9 times more Copper, 4.7 times more Iron, 9.1 times more Magnesium, 13.5 times more Manganese, 21.1 times more Phosphorus, 2.2 times more Potassium, 12.8 times more Selenium and 8.7 times more Zinc than Boiled and Drained Asparagus with Salt.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 26.9 times more Energy, 233.2 times more Fat, 147.3 times more Saturated Fat, 2.8 times more Omega 3, 450.1 times more Omega 6, 5.6 times more Carbohydrate, 2.4 times more Sugars, 5.3 times more Fiber and 8.4 times more Protein than Boiled and Drained Asparagus with Salt.
• 14 ounces of Cooked Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6