Comparing Nutrients in 500 calories Canned Asparagus VS Sunflower Seed Butter

Weight per 500 calories

• Canned Asparagus: 2632g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 32.5 times more energy per unit of mass than Canned Asparagus Solids, which is very high in comparison to other foods. Canned Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Asparagus or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	41.6% 7.08g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	38.5% 28g	11.8% 8.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	111% 42g	12% 4.6g	38g per day for Men 19-50 years
Protein	101% 56.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	120% 1079μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	34.3% 0.45mg	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	632% 2526μg	48% 192μg	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	538% 484mg	2.43% 2.2mg	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	214% 32mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	906% 1087μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	42% 421mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	144% 1.3mg	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	602% 48mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	62.7% 263mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	195% 4.47mg	73% 1.68mg	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	162% 1132mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	133% 4526mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	81.3% 44.7μg	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	504% 7553mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	67% 2473g	0.014% 0.5g	3700g per day for Men 19-50 years

Canned Asparagus VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Asparagus or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Canned Asparagus vs Sunflower Seed Butter:

• 500 calories of Canned Asparagus have 37.4 times more Vitamin B1, 19.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.9 times more Vitamin B5, 6.5 times more Vitamin B6, 13.2 times more Vitamin B9, 221.3 times more Vitamin C and 1.7 times more Vitamin E than Sunflower Seed Butter.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Asparagus Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Asparagus vs Sunflower Seed Butter:

• 500 calories of Canned Asparagus have 8.1 times more Calcium, 2 times more Copper, 14.4 times more Iron, 2.7 times more Manganese, 2.1 times more Phosphorus, 9.7 times more Potassium, 3106.6 times more Sodium, 2.7 times more Zinc and 4922.4 times more Water than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.9 times more Selenium than Canned Asparagus Solids.
• Both Canned Asparagus and Sunflower Seed Butter contain similar levels of Magnesium per 500 calories.
• 500 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Asparagus have 9.7 times more Omega 3, 3.4 times more Carbohydrate, 3.3 times more Sugars, 9.1 times more Fiber and 4 times more Protein than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 2.6 times more Fat than Canned Asparagus Solids.
• Both Canned Asparagus and Sunflower Seed Butter offer comparable quantities of Energy, Saturated Fat and Omega 6 per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3