Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Asparagus	35%	4%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Energy	93% 2685kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	11.8% 8.53g	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	0% 0g	6.26% 4.54g	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	% 3.36g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.04g	g per day for Men 19-50 years
Fiber	127% 48g	25% 9.53g	38g per day for Men 19-50 years
Protein	162% 91g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	31.8% 0.41mg	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	265% 1061μg	59% 236μg	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	5.54% 5mg	28.2% 25.4mg	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	1099% 165mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Calcium	39.5% 395mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	95% 0.86mg	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	243% 19.4mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	31% 0.72mg	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	738% 5166mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Asparagus per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Asparagus:

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 25.3 times more Vitamin B5, 8.7 times more Vitamin B6, 4.5 times more Vitamin B9 and 32.2 times more Vitamin E than Asparagus.
• While 1 lb of Raw Asparagus contains more Vitamin A, 5.1 times more Vitamin C and 13.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Asparagus:

• 1 pound of Oil Roasted Sunflower Seeds has 3.6 times more Calcium, 9.5 times more Copper, 2 times more Iron, 9.1 times more Magnesium, 13.2 times more Manganese, 21.9 times more Phosphorus, 2.4 times more Potassium, 34 times more Selenium and 9.6 times more Zinc than Asparagus.
• While 1 lb of Raw Asparagus contains 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 29.6 times more Energy, 427.5 times more Fat, 176.7 times more Saturated Fat, 8.1 times more Omega 3, 855.2 times more Omega 6, 5.9 times more Carbohydrate, 1.7 times more Sugars, 5 times more Fiber and 9.1 times more Protein than Asparagus.
• 1 pound of Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6