Comparing Nutrients in 500 calories Sunflower Seeds VS Canned Asparagus with Liquids and Salt

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Asparagus with Liquids and Salt: 3333g

Sunflower Seeds have 38.9 times more energy per 100g than Canned Asparagus with Liquids and Salt. It has very high energy density when compared to other foods. Canned Asparagus Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Canned Asparagus with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Sunflower Seeds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	258% 38.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	56% 4.5mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	631% 9467mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	85% 3144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Canned Asparagus with Liquids and Salt:

• Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Vitamin B1, 9.8 times more Vitamin B2, 4 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 14.6 times more Vitamin B9, 458.9 times more Vitamin C and 1.3 times more Vitamin E than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Canned Asparagus with Liquids and Salt:

• Canned Asparagus Solids and Liquids with Salt contain 7.5 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 3 times more Manganese, 2.2 times more Phosphorus, 10.4 times more Potassium, 1228.6 times more Sodium, 3.7 times more Zinc and 776.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Asparagus Solids and Liquids with Salt have similar amounts of Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 7.3 times more Fat, 2.6 times more Saturated Fat and 7.4 times more Omega 6 than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 2.6 times more Omega 3, 4.8 times more Carbohydrate, 4.5 times more Fiber and 3.4 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Asparagus Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.