Comparing Nutrients in 300 calories Asparagus VS Roasted Sunflower Seeds

Weight per 300 calories

• Asparagus: 1500g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 29.1 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Asparagus	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	39% 28g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	83% 31.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	59% 33g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	32% 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	195% 780μg	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	520% 624μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	36% 360mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	89% 3030mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	62.7% 34.5μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	73.6% 8.1mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Raw Asparagus have more Vitamin A, 39.3 times more Vitamin B1, 16.7 times more Vitamin B2, 4 times more Vitamin B3, 3.3 times more Vitamin B6, 6.4 times more Vitamin B9, 116.4 times more Vitamin C, 1.3 times more Vitamin E and 448.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Raw Asparagus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Asparagus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Asparagus vs Roasted Sunflower Seeds:

• Raw Asparagus have 10 times more Calcium, 3 times more Copper, 16.4 times more Iron, 3.2 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 6.9 times more Potassium, 3 times more Zinc and 2260.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Raw Asparagus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Asparagus have 4.2 times more Omega 3, 4.7 times more Carbohydrate, 20 times more Sugars, 5.5 times more Fiber and 3.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 4.5 times more Saturated Fat and 28.2 times more Omega 6 than Raw Asparagus.
• Both Raw Asparagus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Asparagus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.