Comparing Nutrients in 14 ounces Canned AsparagusVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Canned Asparagusvs Oil Roasted Sunflower Seeds

2.6%75.4kcal

Energy

81%2350kcal

75.4 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.66%2.58g

Fat

210%204g

2.58 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.82%0.58g

Saturated Fat

87.7%28g

0.58 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.72%0.06g

Omega 3

20%0.32g

0.06 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.3%1.07g

Omega 6

799%136g

1.07 gvs136 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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7.5%9.76g

Carbohydrate

70%91g

9.76 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.8%4.2g

Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.2 gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.94g

NA gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%9.4g

NA gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.7%6.35g

Fiber

111%42g

6.35 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.5g

Protein

142%79.6g

8.5 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagusvs Oil Roasted Sunflower Seeds

18%163μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

163 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

106%1.27mg

Thiamine

0.24 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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30.5%0.4mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.4 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.7%3.8mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.55mg

Vitamin B5

551%27.5mg

Pantothenic acid

0.55 mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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33.6%0.44mg

Vitamin B6

242%3.14mg

Pyridoxine

0.44 mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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95%381μg

Vitamin B9

232%929μg

Folates and Folic Acid

381 μgvs929 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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81%73mg

Vitamin C

4.85%4.37mg

Ascorbic acid

73 mgvs4.37 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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32.3%4.84mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

4.84 mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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137%164μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

164 μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagusvs Oil Roasted Sunflower Seeds

6.35%63.5mg

Calcium

34.5%345mg

63.5 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.3%0.38mg

Copper

796%7.16mg

0.38 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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91%7.26mg

Iron

212%17mg

7.26 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.45%39.7mg

Magnesium

120%504mg

39.7 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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29.3%0.67mg

Manganese

359%8.26mg

0.67 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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24.4%171mg

Phosphorus

646%4521mg

171 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20%683mg

Potassium

56.4%1917mg

683 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.3%6.75μg

Selenium

564%310μg

6.75 μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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76%1139mg

Sodium

0.79%12mg

1139 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg

Zinc

188%20.7mg

1.6 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%373g

Water

0.17%6.1g

373 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Asparagus vs Oil Roasted Sunflower Seeds:

Canned Asparagus Solids have more Vitamin A, 16.7 times more Vitamin C and 13.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.2 times more Vitamin B1, 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 49.9 times more Vitamin B5, 7.2 times more Vitamin B6, 2.4 times more Vitamin B9 and 29.8 times more Vitamin E than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Oil Roasted Sunflower Seeds:

Canned Asparagus Solids have 95.7 times more Sodium and 61 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 18.8 times more Copper, 2.3 times more Iron, 12.7 times more Magnesium, 12.2 times more Manganese, 26.5 times more Phosphorus, 2.8 times more Potassium, 46 times more Selenium and 13 times more Zinc than Canned Asparagus Solids.

Comparison of macro-nutrients per 14 ounces:

Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 78.9 times more Fat, 48.1 times more Saturated Fat, 5.4 times more Omega 3, 127.2 times more Omega 6, 9.3 times more Carbohydrate, 2.9 times more Sugars, 6.6 times more Fiber and 9.4 times more Protein than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned AsparagusVS Frozen AsparagusOil Roasted Sunflower SeedsVS Frozen AsparagusCanned AsparagusVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Canned AsparagusVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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