Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cooked Frozen Asparagus

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cooked Frozen Asparagus: 2778g

Roasted Sunflower Seeds have 32.3 times more energy per 100g than Cooked Frozen Asparagus. It has very high energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	12.3% 8.9g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	117% 44.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	42.7% 0.56mg	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	51% 204μg	938% 3750μg	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	1.34% 1.2mg	753% 678mg	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	149% 22.4mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	6% 60mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	324% 2.9mg	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% 3.26mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	169% 3.9mg	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	142% 992mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	70.6% 2614g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5 and 1.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain more Vitamin A, 19.8 times more Vitamin B1, 13.5 times more Vitamin B2, 4.8 times more Vitamin B3, 18.4 times more Vitamin B9, 563.5 times more Vitamin C, 1.5 times more Vitamin E and 958 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Frozen Asparagus contain 8.3 times more Calcium, 1.9 times more Copper, 4.8 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 6.5 times more Potassium, 1.6 times more Selenium, 32.3 times more Sodium, 2.5 times more Zinc and 2535.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Fat, 1.7 times more Saturated Fat and 5.8 times more Omega 6 than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 4.7 times more Omega 3, 2.6 times more Carbohydrate, 3.8 times more Sugars, 4.7 times more Fiber and 4.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained Frozen Asparagus have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.