Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	2.54% 1.84g	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	1.54% 1.1g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	49% 27.4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	8.6% 0.11mg	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	84% 336μg	53% 211μg	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	2.2% 2mg	12% 11mg	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	247% 37mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	67.3% 5.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	9.5% 0.22mg	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	234% 1637mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Cooked Asparagus:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 31.3 times more Vitamin B5, 10.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.4 times more Vitamin E than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Vitamin A, 1.5 times more Vitamin B1, 5.5 times more Vitamin C and 18.7 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 Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Cooked Asparagus:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Calcium, 11.1 times more Copper, 4.2 times more Iron, 9.2 times more Magnesium, 13.7 times more Manganese, 21.4 times more Phosphorus, 3.8 times more Potassium, 13 times more Selenium and 8.8 times more Zinc than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 77.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Energy, 226.4 times more Fat, 108.7 times more Saturated Fat, 2.4 times more Omega 3, 431.3 times more Omega 6, 5.9 times more Carbohydrate, 2.1 times more Sugars, 5.6 times more Fiber and 8.1 times more Protein than Boiled and Drained Asparagus.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.