Comparing Nutrients in 7 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	40% 1155kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	58% 22g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	12% 0.16mg	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	118% 470μg	74% 296μg	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	3.1% 2.78mg	17% 15.3mg	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	345% 51.8mg	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	83.7% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	14% 139mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.5μg	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	94% 7.54mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	13.3% 0.31mg	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	327% 2292mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.97% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.