Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Energy	20.4% 592kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.45% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	3.16% 4.1g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.8% 1.3g	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	0% 0g	1.1% 0.79g	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	% 0.74g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0.08g	g per day for Men 19-50 years
Fiber	28% 10.6g	5.26% 2g	38g per day for Men 19-50 years
Protein	36% 20g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	6.78% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	6.08% 0.079mg	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	58.5% 234μg	37.3% 149μg	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	1.22% 1.1mg	8.56% 7.7mg	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	242% 36.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Asparagus	Recommended Dietary Allowance
Calcium	8.7% 87mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	18.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	53.5% 4.3mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	6.7% 0.15mg	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	163% 1139mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cooked Asparagus:

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B1, 2 times more Vitamin B2, 3.8 times more Vitamin B3, 30.8 times more Vitamin B5, 10 times more Vitamin B6, 1.6 times more Vitamin B9 and 24.2 times more Vitamin E than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Vitamin A, 7 times more Vitamin C and 16.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cooked Asparagus:

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Calcium, 10.9 times more Copper, 4.7 times more Iron, 9.1 times more Magnesium, 13.5 times more Manganese, 21.1 times more Phosphorus, 2.2 times more Potassium, 12.8 times more Selenium and 8.7 times more Zinc than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 60.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 26.9 times more Energy, 233.2 times more Fat, 147.3 times more Saturated Fat, 2.8 times more Omega 3, 450.1 times more Omega 6, 5.6 times more Carbohydrate, 2.4 times more Sugars, 5.3 times more Fiber and 8.4 times more Protein than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.