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Comparing Nutrients in 100 grams AsparagusVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Asparagus
35%
4%
61%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

0.69%20kcal
Energy
20%584kcal
20 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.12g
Fat
53%51.5g
0.12 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
14%4.46g
0.04 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g
Omega 3
3.75%0.06g
0.01 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.24%0.04g
Omega 6
136%23g
0.04 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3%3.88g
Carbohydrate
15.4%20g
3.88 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.6%1.88g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.88 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.38%1g
Fructose
NA
≤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]
1 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.65g
Glucose
NA
0.65 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g
Sucrose
%2.5g
0.23 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.53%2.1g
Fiber
22.6%8.6g
2.1 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.93%2.2g
Protein
37%20.8g
2.2 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.22%38μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
38 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg
Vitamin B1
123%1.48mg
Thiamine
0.14 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11%0.14mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.14 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.1%0.98mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.98 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.5%0.27mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.27 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7%0.091mg
Vitamin B6
103%1.35mg
Pyridoxine
0.091 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
52 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.22%5.6mg
Vitamin C
1.56%1.4mg
Ascorbic acid
5.6 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.53%1.13mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.13 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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34.7%41.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
41.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
7.8%78mg
24 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
200%1.8mg
0.19 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.8%2.14mg
Iron
65.6%5.25mg
2.14 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.33%14mg
Magnesium
77.4%325mg
14 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.87%0.16mg
Manganese
84.8%1.95mg
0.16 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.43%52mg
Phosphorus
94%660mg
52 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.94%202mg
Potassium
19%645mg
202 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.2%2.3μg
Selenium
96%53μg
2.3 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg
Sodium
0.6%9mg
2 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.9%0.54mg
Zinc
45.5%5mg
0.54 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g
Water
0.13%4.73g
93 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Asparagus vs Sunflower Seeds:
Comparing minerals per 100 grams for Asparagus vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: