Comparing Nutrients in 300 calories Asparagus VS Sunflower Seeds

Weight per 300 calories

• Asparagus: 1500g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Raw Asparagus, which is very high in comparison to other foods. Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Asparagus or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	39% 28g	1.86% 1.35g	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	20.7% 15g	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	% 9.75g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	% 1.3g	g per day for Men 19-50 years
Fiber	83% 31.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	59% 33g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	53% 0.69mg	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	195% 780μg	29% 117μg	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% 84mg	0.8% 0.72mg	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	113% 17mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	103% 0.92mg	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	401% 32mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	43.6% 1mg	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	111% 780mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Asparagus vs Sunflower Seeds:

• Raw Asparagus have 369.9 times more Vitamin A, 2.8 times more Vitamin B1, 11.6 times more Vitamin B2, 3.4 times more Vitamin B3, 7.1 times more Vitamin B5, 2 times more Vitamin B6, 6.7 times more Vitamin B9, 116.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Asparagus and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 300 kcal.
• Both Raw Asparagus as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Asparagus vs Sunflower Seeds:

• Raw Asparagus have 9 times more Calcium, 3.1 times more Copper, 11.9 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus, 9.1 times more Potassium, 1.3 times more Selenium, 3.2 times more Zinc and 575.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Raw Asparagus have 4.9 times more Omega 3, 5.7 times more Carbohydrate, 21 times more Sugars, 7.1 times more Fiber and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.7 times more Fat, 3.8 times more Saturated Fat and 19.7 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Asparagus as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.