Comparing Nutrients in 100 calories Cooked Malabar Spinach VS Toasted Sunflower Seeds

Weight per 100 calories

• Cooked Malabar Spinach: 435g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 26.9 times more energy per unit of mass than Cooked Malabar Spinach, which is very high in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Malabar Spinach or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Malabar Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	NA	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.06% 11.8g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	23% 13g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	28% 252μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.8% 0.37mg	10% 0.13mg	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	124% 496μg	9.6% 38.4μg	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	28.5% 25.7mg	0.25% 0.23mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	54% 539mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	80.4% 6.43mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	48.2% 1.1mg	15% 0.34mg	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	22.4% 157mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	NA	55μg per day for Men 19-50 years
Sodium	16% 239mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	11% 402g	0.004% 0.16g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Malabar Spinach or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Cooked Malabar Spinach vs Toasted Sunflower Seeds:

• 100 calories of Cooked Malabar Spinach have more Vitamin A, 8.8 times more Vitamin B1, 12.2 times more Vitamin B2, 5 times more Vitamin B3, 2.9 times more Vitamin B6, 12.9 times more Vitamin B9 and 113.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 than Cooked Malabar Spinach.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Malabar Spinach as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Malabar Spinach vs Toasted Sunflower Seeds:

• 100 calories of Cooked Malabar Spinach have 58.5 times more Calcium, 1.6 times more Copper, 5.8 times more Iron, 10 times more Magnesium, 3.2 times more Manganese, 14 times more Potassium, 493.4 times more Sodium, 1.5 times more Zinc and 2489.5 times more Water than Toasted Sunflower Seeds.
• Both Cooked Malabar Spinach and Toasted Sunflower Seeds contain similar levels of Phosphorus per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Malabar Spinach have 3.5 times more Carbohydrate, 4.9 times more Fiber and 4.7 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.7 times more Fat than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.