Comparing Nutrients in 100 calories Sunflower Seeds VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Weight per 100 calories

• Sunflower Seeds: 17g
• Boiled Chopped Or Leaf Frozen Spinach with Salt: 294g

Sunflower Seeds have 17.2 times more energy per 100g than Boiled Chopped Or Leaf Frozen Spinach with Salt. It has very high energy density when compared to other foods. Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Boiled Chopped Or Leaf Frozen Spinach with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	11% 14g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	2.07% 1.5g	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	0.37% 0.26g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.62g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	197% 1774μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	8.07% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	30.8% 0.4mg	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	9.7% 39μg	89% 356μg	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	0.27% 0.24mg	7.2% 6.47mg	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	40% 6.02mg	69.4% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1325% 1590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	52.6% 0.47mg	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	11.2% 0.9mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	92% 2.1mg	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	16% 113mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	26% 888mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	7.07% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3452.5 times more Vitamin A, 8.5 times more Vitamin B2, 1.7 times more Vitamin B6, 9.2 times more Vitamin B9, 27 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 33.7 times more Calcium, 1.5 times more Copper, 6.4 times more Iron, 4.3 times more Magnesium, 6.3 times more Manganese, 1.3 times more Phosphorus, 8 times more Potassium, 1.8 times more Selenium, 614.5 times more Sodium, 1.7 times more Zinc and 323 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.4 times more Fat, 7.2 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 24.6 times more Omega 3, 4.1 times more Carbohydrate, 3.3 times more Sugars, 7.4 times more Fiber and 3.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.