Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Asparagus with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.6% 220kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	158% 206g	130g per day for Men 19-50 years
Sugars	18% 13g	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	303% 115g	38g per day for Men 19-50 years
Protein	43% 24g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	619% 8.05mg	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	373% 1490μg	595% 2380μg	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	85.6% 77mg	15.6% 14mg	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	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	919% 21mg	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	77% 540mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 926g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus with Salt versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Asparagus with Salt has more Vitamin A and 5.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 31.4 times more Vitamin B5, 10.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Asparagus with Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Asparagus with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Toasted Sunflower Seeds:

• 1 kilogram of Cooked Asparagus with Salt has 80 times more Sodium and 92.6 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Calcium, 11.1 times more Copper, 7.5 times more Iron, 9.2 times more Magnesium, 13.7 times more Manganese, 21.4 times more Phosphorus, 2.2 times more Potassium and 8.8 times more Zinc than Boiled and Drained Asparagus with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 28.1 times more Energy, 258.2 times more Fat, 124 times more Saturated Fat, 2.7 times more Omega 3, 492 times more Omega 6, 5 times more Carbohydrate, 5.8 times more Fiber and 7.2 times more Protein than Boiled and Drained Asparagus with Salt.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6