Lets compare vitamin content per 100 grams of Canned Asparagus with Liquids vs Sunflower Seeds:
Canned Asparagus Solids and Liquids have 13 times more Vitamin A, 11.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 27.4 times more Vitamin B1, 4 times more Vitamin B2, 9.8 times more Vitamin B3, 9.1 times more Vitamin B5, 13.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 121.3 times more Vitamin E than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Canned Asparagus with Liquids vs Sunflower Seeds:
Canned Asparagus Solids and Liquids have 2.9 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.2 times more Calcium, 16.8 times more Copper, 8.8 times more Iron, 36.1 times more Magnesium, 12.8 times more Manganese, 17.4 times more Phosphorus, 3.8 times more Potassium, 33.1 times more Selenium and 10.6 times more Zinc than Canned Asparagus Solids and Liquids.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels contain 38.9 times more Energy, 285.9 times more Fat, 108.7 times more Saturated Fat, 15 times more Omega 3, 307.3 times more Omega 6, 8.1 times more Carbohydrate, 2.6 times more Sugars, 8.6 times more Fiber and 11.5 times more Protein than Canned Asparagus Solids and Liquids.
Both Canned Asparagus Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.