Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Canned Asparagus

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Canned Asparagus: 2632g

Toasted Sunflower Seeds have 32.6 times more energy per 100g than Canned Asparagus. It has very high energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	NA	38.5% 28g	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	24.4% 9.3g	111% 42g	38g per day for Men 19-50 years
Protein	25% 14g	101% 56.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	120% 1079μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	223% 2.9mg	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	632% 2526μg	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	1.26% 1.13mg	538% 484mg	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	NA	214% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	906% 1087μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Asparagus	Recommended Dietary Allowance
Calcium	4.6% 46mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	281% 2.53mg	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	68.8% 5.5mg	602% 48mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	62.7% 263mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	195% 4.47mg	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	134% 935mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	133% 4526mg	3400mg per day for Men 19-50 years
Selenium	NA	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	504% 7553mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	67% 2473g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Canned Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Canned Asparagus?

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

• 500 calories of Toasted Sunflower Seeds have 1.6 times more Vitamin B5 than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain more Vitamin A, 6.1 times more Vitamin B1, 11.4 times more Vitamin B2, 7.4 times more Vitamin B3, 4.5 times more Vitamin B6, 13.1 times more Vitamin B9 and 428.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain 9.1 times more Calcium, 1.7 times more Copper, 8.8 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 11.4 times more Potassium, 3116.7 times more Sodium, 2.5 times more Zinc and 3061.8 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned Asparagus contain similar levels of Phosphorus per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 2.7 times more Fat, 1.2 times more Saturated Fat and 4.3 times more Omega 6 than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 6.2 times more Omega 3, 3.9 times more Carbohydrate, 4.5 times more Fiber and 4.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Canned Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3