Comparing Nutrients in 500 calories Cooked Asparagus VS Roasted Sunflower Seeds

Weight per 500 calories

• Cooked Asparagus: 2273g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more energy per unit of mass than Boiled and Drained Asparagus, which is very high in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Cooked Asparagus or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Asparagus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	16% 20.7g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	3.23% 2.35g	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	24.8% 18g	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	% 9.55g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	120% 45.5g	25% 9.54g	38g per day for Men 19-50 years
Protein	97% 54.5g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	126% 1136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	847% 3386μg	51% 204μg	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	194% 175mg	1.34% 1.2mg	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	227% 34mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.3% 523mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	175% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	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	259% 20.7mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	79% 1.8mg	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	175% 1227mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	57% 2105g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Roasted Sunflower Seeds:

• Boiled and Drained Asparagus have more Vitamin A, 40.4 times more Vitamin B1, 14.9 times more Vitamin B2, 4.1 times more Vitamin B3, 2.6 times more Vitamin B6, 16.6 times more Vitamin B9, 145.5 times more Vitamin C, 1.5 times more Vitamin E and 495.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Boiled and Drained Asparagus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Asparagus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus vs Roasted Sunflower Seeds:

• Boiled and Drained Asparagus have 8.7 times more Calcium, 2.4 times more Copper, 6.3 times more Iron, 2.9 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 7 times more Potassium, 2 times more Selenium, 123.5 times more Sodium, 3 times more Zinc and 2042.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Asparagus have 11.1 times more Omega 3, 4.5 times more Carbohydrate, 12.6 times more Sugars, 4.8 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 8.6 times more Fat, 4.1 times more Saturated Fat and 16.3 times more Omega 6 than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Asparagus as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.