Comparing Nutrients in 1 pound Canned Asparagus VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2.97% 86kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	66% 48g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	19% 7.26g	68% 26g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	192% 2.5mg	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	109% 435μg	269% 1075μg	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	93% 83.5mg	13.6% 12.2mg	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	37% 5.53mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	805% 7.24mg	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	104% 8.3mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	409% 9.4mg	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	28% 195mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	202% 22mg	11mg per day for Men 19-50 years
Water	11.5% 426g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Asparagus versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Asparagus vs Sunflower Seed Butter:

• 1 pound of Canned Asparagus has 6.8 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 8.4 times more Vitamin B5, 5 times more Vitamin B6, 2.5 times more Vitamin B9 and 18.8 times more Vitamin E than Canned Asparagus Solids.
• Both Canned Asparagus and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one pound.
• Both Canned Asparagus Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus vs Sunflower Seed Butter:

• 1 pound of Canned Asparagus has 95.7 times more Sodium and 151.6 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 4 times more Calcium, 16.6 times more Copper, 2.3 times more Iron, 31.1 times more Magnesium, 12.2 times more Manganese, 15.5 times more Phosphorus, 3.3 times more Potassium, 61.4 times more Selenium and 12.2 times more Zinc than Canned Asparagus Solids.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 32.5 times more Energy, 84.9 times more Fat, 31.8 times more Saturated Fat, 3.3 times more Omega 3, 36.2 times more Omega 6, 9.5 times more Carbohydrate, 9.9 times more Sugars, 3.6 times more Fiber and 8.1 times more Protein than Canned Asparagus Solids.
• 1 pound of Canned Asparagus provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate