Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Cooked Frozen Asparagus with Salt

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Cooked Frozen Asparagus with Salt: 1667g

Roasted Sunflower Seeds have 32.3 times more energy per 100g than Cooked Frozen Asparagus with Salt. It has very high energy density when compared to other foods. Boiled Frozen Asparagus, drained with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked Frozen Asparagus with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Asparagus with Salt	51%	16%	33%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	24.6% 32g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.36% 5.33g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.72g	70% 26.7g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	87.8% 49g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	52.7% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	25.6% 0.33mg	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	30.5% 122μg	563% 2250μg	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	0.8% 0.72mg	452% 407mg	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	89.7% 13.5mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1111% 1333μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Asparagus with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	194% 1.75mg	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	24.5% 1.96mg	117% 9.33mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	101% 2.33mg	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	85% 595mg	117% 817mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	267% 4000mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	42.4% 1568g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Cooked Frozen Asparagus With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Cooked Frozen Asparagus with Salt?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Cooked Frozen Asparagus with Salt:

• 300 calories of Roasted Sunflower Seeds have 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Frozen Asparagus with Salt.
• While 300 kcal of Boiled Frozen Asparagus, drained with Salt contain more Vitamin A, 19.8 times more Vitamin B1, 13.5 times more Vitamin B2, 4.8 times more Vitamin B3, 18.4 times more Vitamin B9, 563.5 times more Vitamin C, 1.5 times more Vitamin E and 958 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled Frozen Asparagus, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Cooked Frozen Asparagus with Salt:

• 300 kcal of Boiled Frozen Asparagus, drained with Salt contain 8.3 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 6.5 times more Potassium, 1.6 times more Selenium, 2586.7 times more Sodium, 2.5 times more Zinc and 2535.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 3.7 times more Fat, 1.7 times more Saturated Fat and 5.8 times more Omega 6 than Cooked Frozen Asparagus with Salt.
• While 300 kcal of Boiled Frozen Asparagus, drained with Salt contain 4.7 times more Omega 3, 2.6 times more Carbohydrate, 3.8 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Cooked Frozen Asparagus with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3