Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Asparagus

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Asparagus: 1500g

Oil Roasted Sunflower Seeds have 29.6 times more energy per 100g than Asparagus. It has very high energy density when compared to other foods. Raw Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	44.8% 58.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	39% 28g	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	20.7% 15g	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	% 0.38g	% 9.75g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 3.45g	g per day for Men 19-50 years
Fiber	14% 5.37g	83% 31.5g	38g per day for Men 19-50 years
Protein	18% 10g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	105% 1.37mg	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	29.6% 119μg	195% 780μg	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	0.62% 0.56mg	93% 84mg	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	123% 18.4mg	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	520% 624μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Calcium	4.4% 44mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	315% 2.84mg	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	27% 2.17mg	401% 32mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	103% 2.37mg	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	82.5% 577mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	62.7% 34.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	37.8% 1398g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Asparagus Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Asparagus?

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

• 300 kcal of Raw Asparagus contain more Vitamin A, 13.2 times more Vitamin B1, 14.9 times more Vitamin B2, 7 times more Vitamin B3, 3.4 times more Vitamin B6, 6.6 times more Vitamin B9, 150.7 times more Vitamin C and 397.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus provide similar amounts of Vitamin B5 and Vitamin E per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Asparagus contain 8.2 times more Calcium, 3.1 times more Copper, 14.8 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 12.4 times more Potassium, 3.1 times more Zinc and 1791.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus contain similar levels of Selenium per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 14.4 times more Fat, 6 times more Saturated Fat and 28.9 times more Omega 6 than Asparagus.
• While 300 kcal of Raw Asparagus contain 3.7 times more Omega 3, 5 times more Carbohydrate, 17.9 times more Sugars, more Fructose, 5.9 times more Fiber and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Asparagus provide inadequate amounts of Omega 6