Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Asparagus

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Asparagus: 2500g

Oil Roasted Sunflower Seeds have 29.6 times more energy per 100g than Asparagus. It has very high energy density when compared to other foods. Raw Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Asparagus	35%	4%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	74.6% 97g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	65% 47g	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	34.5% 25g	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	% 0.63g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 2g	% 5.75g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	138% 52.5g	38g per day for Men 19-50 years
Protein	30.3% 17g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	106% 950μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	298% 3.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	271% 3.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	137% 6.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	175% 2.28mg	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	49.4% 198μg	325% 1300μg	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	1.03% 0.93mg	156% 140mg	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	205% 30.7mg	188% 28.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	867% 1040μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Asparagus	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	525% 4.73mg	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	45% 3.6mg	669% 53.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	172% 3.95mg	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	137% 962mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	149% 5050mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	63% 2331g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Asparagus?

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

• 500 kcal of Raw Asparagus contain more Vitamin A, 13.2 times more Vitamin B1, 14.9 times more Vitamin B2, 7 times more Vitamin B3, 3.4 times more Vitamin B6, 6.6 times more Vitamin B9, 150.7 times more Vitamin C and 397.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus provide similar amounts of Vitamin B5 and Vitamin E per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Asparagus contain 8.2 times more Calcium, 3.1 times more Copper, 14.8 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 12.4 times more Potassium, 3.1 times more Zinc and 1791.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus contain similar levels of Selenium per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 14.4 times more Fat, 6 times more Saturated Fat and 28.9 times more Omega 6 than Asparagus.
• While 500 kcal of Raw Asparagus contain 3.7 times more Omega 3, 5 times more Carbohydrate, 17.9 times more Sugars, more Fructose, 5.9 times more Fiber and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Asparagus provide inadequate amounts of Omega 6