Comparing Nutrients in 500 calories Sunflower Seeds VS Cooked Asparagus

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cooked Asparagus: 2273g

Sunflower Seeds have 26.5 times more energy per 100g than Cooked Asparagus. It has very high energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	72% 93g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 1.8g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	120% 45.5g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	138% 1.8mg	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	847% 3386μg	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	194% 175mg	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	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 498μg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	152% 3.5mg	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	175% 1227mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	252% 139μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	57% 2105g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus contain 442.4 times more Vitamin A, 2.9 times more Vitamin B1, 10.4 times more Vitamin B2, 3.5 times more Vitamin B3, 5.3 times more Vitamin B5, 1.6 times more Vitamin B6, 17.4 times more Vitamin B9, 146 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Asparagus have similar amounts of Vitamin E per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Asparagus contain 7.8 times more Calcium, 2.4 times more Copper, 4.6 times more Iron, 2.1 times more Manganese, 2.2 times more Phosphorus, 9.2 times more Potassium, 3.1 times more Selenium, 41.3 times more Sodium, 3.2 times more Zinc and 519.9 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Asparagus have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 8.8 times more Fat, 3.5 times more Saturated Fat and 11.4 times more Omega 6 than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 12.8 times more Omega 3, 5.5 times more Carbohydrate, 13.2 times more Sugars, 6.2 times more Fiber and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Asparagus have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.