Comparing Nutrients in 500 calories Sunflower SeedsVS Cooked Frozen Asparagus

Weight per 500 calories

Sunflower Seeds

85.6g

Cooked Frozen Asparagus

2778g

Sunflower Seeds have 32.4 times more energy per 100g than Cooked Frozen Asparagus. It has very high energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cooked Frozen Asparagus?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cooked Frozen Asparagus

51%

16%

33%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cooked Frozen Asparagus

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

12%11.7g

44 gvs11.7 g

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

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12%3.8g

Saturated Fat

8.33%2.67g

3.8 gvs2.67 g

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

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3.2%0.051g

Omega 3

17.4%0.28g

0.051 gvs0.28 g

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

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116%19.7g

Omega 6

28.6%4.86g

19.7 gvs4.86 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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13%17g

Carbohydrate

41%53.3g

17 gvs53.3 g

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

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3.1%2.24g

Sugars

12.3%8.9g

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

2.24 gvs8.9 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

117%44.4g

7.36 gvs44.4 g

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

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31.8%17.8g

Protein

146%82g

17.8 gvs82 g

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

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Vitamins

Sunflower Seedsvs Cooked Frozen Asparagus

0.29%2.57μg

Vitamin A

123%1111μg

RAE, retinol activity equivalents

2.57 μgvs1111 μg

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

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106%1.27mg

Vitamin B1

150%1.8mg

Thiamine

1.27 mgvs1.8 mg

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

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23.4%0.3mg

Vitamin B2

220%2.86mg

Riboflavin

0.3 mgvs2.86 mg

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

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44.6%7.14mg

Vitamin B3

180%29mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs29 mg

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

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19.3%0.97mg

Vitamin B5

87.8%4.4mg

Pantothenic acid

0.97 mgvs4.4 mg

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

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88.6%1.15mg

Vitamin B6

42.7%0.56mg

Pyridoxine

1.15 mgvs0.56 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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48.6%194μg

Vitamin B9

938%3750μg

Folates and Folic Acid

194 μgvs3750 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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1.33%1.2mg

Vitamin C

753%678mg

Ascorbic acid

1.2 mgvs678 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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201%30mg

Vitamin E

222%33.3mg

Tocopherols and Tocotrienols

30 mgvs33.3 mg

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

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0%0μg

Vitamin K

1852%2222μg

Phytomenadione or phylloquinone

0 μgvs2222 μg

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

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Minerals

Sunflower Seedsvs Cooked Frozen Asparagus

6.68%66.8mg

Calcium

50%500mg

66.8 mgvs500 mg

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

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171%1.54mg

Copper

324%2.9mg

1.54 mgvs2.9 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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56%4.5mg

Iron

194%15.6mg

4.5 mgvs15.6 mg

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

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66.3%278mg

Magnesium

66%278mg

278 mgvs278 mg

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

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72.6%1.67mg

Manganese

169%3.9mg

1.67 mgvs3.9 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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80.7%565mg

Phosphorus

194%1361mg

565 mgvs1361 mg

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

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16.2%552mg

Potassium

141%4778mg

552 mgvs4778 mg

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

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82.5%45.4μg

Selenium

197%108μg

45.4 μgvs108 μg

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

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0.51%7.7mg

Sodium

5.56%83.3mg

7.7 mgvs83.3 mg

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

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39%4.3mg

Zinc

104%11.4mg

4.3 mgvs11.4 mg

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

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0.11%4.05g

Water

70.6%2614g

4.05 gvs2614 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cooked Frozen Asparagus:

Dried Sunflower Seed Kernels have 2.1 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 432.6 times more Vitamin A, 1.4 times more Vitamin B1, 9.4 times more Vitamin B2, 4 times more Vitamin B3, 4.5 times more Vitamin B5, 19.3 times more Vitamin B9, 565.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin E per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cooked Frozen Asparagus:

Boiled and Drained Frozen Asparagus contain 7.5 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 2.3 times more Manganese, 2.4 times more Phosphorus, 8.7 times more Potassium, 2.4 times more Selenium, 10.8 times more Sodium, 2.7 times more Zinc and 645.5 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Asparagus have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.8 times more Fat, 1.4 times more Saturated Fat and 4.1 times more Omega 6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 5.4 times more Omega 3, 3.1 times more Carbohydrate, 4 times more Sugars, 6 times more Fiber and 4.6 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Asparagus have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCooked Frozen AsparagusVS Roasted Sunflower SeedsSunflower SeedsVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Cooked Frozen Asparagus

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Cooked Frozen Asparagus?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: