Comparing Nutrients in 1 pound 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	3.44% 100kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	72% 93g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	137% 52g	38g per day for Men 19-50 years
Protein	19.4% 11g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	281% 3.65mg	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	169% 676μg	270% 1080μg	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	39% 35mg	7.06% 6.35mg	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	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	417% 9.6mg	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	35% 245mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Asparagus with Salt has more Vitamin A and 5.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb 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 pound 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 pound.

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

• 1 pound of Cooked Asparagus with Salt has 80 times more Sodium and 92.6 times more Water than Toasted Sunflower Seeds.
• While 1 lb 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 pound:

• 1 lb 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 pound of Cooked Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6