Comparing Nutrients in 14 ounces Asparagus VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	63% 81.7g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	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	5.47% 3.97g	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	120% 45.6g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	51.6% 206μg	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	24.7% 22.2mg	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	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 165μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	106% 8.5mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	29.5% 206mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	23.6% 802mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 370g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Asparagus have more Vitamin A and 4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B2, 4.3 times more Vitamin B3, 25.8 times more Vitamin B5, 8.8 times more Vitamin B6 and 4.6 times more Vitamin B9 than Raw Asparagus.
• Both Raw Asparagus as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Asparagus have 93.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 9.7 times more Copper, 3.2 times more Iron, 9.2 times more Magnesium, 13.4 times more Manganese, 22.3 times more Phosphorus, 2.4 times more Potassium and 9.8 times more Zinc than Raw Asparagus.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 31 times more Energy, 473.3 times more Fat, 148.8 times more Saturated Fat, 7.9 times more Omega 3, 934.8 times more Omega 6, 5.3 times more Carbohydrate, 5.5 times more Fiber and 7.8 times more Protein than Raw Asparagus.
• Both Raw Asparagus as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.