Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Asparagus per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Cooked 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 Cooked Asparagus:
- 14 ounces of Oil Roasted Sunflower Seeds have 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 Cooked Asparagus.
- While 14 oz of Boiled and Drained Asparagus contain more Vitamin A, 7 times more Vitamin C and 16.3 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 Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cooked Asparagus:
- 14 ounces of Oil Roasted Sunflower Seeds have 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 Cooked Asparagus.
- While 14 oz of Boiled and Drained Asparagus contain 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 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 Cooked Asparagus.
- 14 ounces of Cooked Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6