Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Asparagus per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Canned Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Canned Asparagus:
- 14 ounces of Oil Roasted Sunflower Seeds have 5.2 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 49.9 times more Vitamin B5, 7.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 29.8 times more Vitamin E than Canned Asparagus.
- While 14 oz of Canned Asparagus Solids contain more Vitamin A, 16.7 times more Vitamin C and 13.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Oil Roasted Sunflower Seed Kernels as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Canned Asparagus:
- 14 ounces of Oil Roasted Sunflower Seeds have 5.4 times more Calcium, 18.8 times more Copper, 2.3 times more Iron, 12.7 times more Magnesium, 12.2 times more Manganese, 26.5 times more Phosphorus, 2.8 times more Potassium, 46 times more Selenium and 13 times more Zinc than Canned Asparagus.
- While 14 oz of Canned Asparagus Solids contain 95.7 times more Sodium and 61 times more Water than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Canned Asparagus lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 31.2 times more Energy, 78.9 times more Fat, 48.1 times more Saturated Fat, 5.4 times more Omega 3, 127.2 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Sugars, 6.6 times more Fiber and 9.4 times more Protein than Canned Asparagus.
- 14 ounces of Canned Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate