Comparing Nutrients in 500 calories Sunflower Seed Butter VS Canned Asparagus with Liquids

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Canned Asparagus with Liquids: 3333g

Sunflower Seed Butter has 41.1 times more energy per 100g than Canned Asparagus with Liquids. It has very high energy density when compared to other foods. Canned Asparagus Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Sunflower Seed Butter	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	14.7% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	46% 33.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	12% 4.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	25% 14g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	NA	144% 1300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	251% 3.27mg	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	48% 192μg	708% 2833μg	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	2.43% 2.2mg	611% 550mg	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	124% 18.5mg	64.4% 9.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1083% 1300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	5.2% 52mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	396% 3.57mg	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	41.7% 3.34mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	220% 5.07mg	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	77% 540mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	57.8% 867mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	85% 3144g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Canned Asparagus With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Sunflower Seed Butter have 1.9 times more Vitamin E than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 41.9 times more Vitamin B1, 22.5 times more Vitamin B2, 5.2 times more Vitamin B3, 4.4 times more Vitamin B5, 7.3 times more Vitamin B6, 14.8 times more Vitamin B9 and 251.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Sunflower Seed Butter no Salt as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Butter have 1.6 times more Selenium than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 9.6 times more Calcium, 2.8 times more Copper, 6 times more Iron, 3 times more Manganese, 2.3 times more Phosphorus, 12.3 times more Potassium, 356.5 times more Sodium, 4 times more Zinc and 6257.6 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Asparagus with Liquids 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 Sunflower Seed Butter have 7.5 times more Fat, 2.8 times more Saturated Fat and 3.2 times more Omega 6 than Canned Asparagus with Liquids.
• While 500 kcal of Canned Asparagus Solids and Liquids contain 4.4 times more Carbohydrate, 3.9 times more Sugars, 7.2 times more Fiber and 4.3 times more Protein than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Asparagus with Liquids offer comparable quantities of Energy per 500 calories.
• Both Sunflower Seed Butter no Salt as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Omega 3 in 500 calories.