Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Boiled New Zealand Spinach

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Boiled New Zealand Spinach: 833g

Roasted Sunflower Seeds have 48.5 times more energy per 100g than Boiled New Zealand Spinach. It has very high energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	2.87% 2.1g	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	5% 1.9g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	42.7% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	152% 1.98mg	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	10% 40.7μg	16.7% 66.7μg	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	148% 133mg	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	30% 4.5mg	68.3% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	2028% 2433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	1.2% 12mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	71.3% 0.64mg	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	8.16% 0.65mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	63.5% 267mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	191% 4.4mg	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	28.4% 198mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	59.4% 892mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	21.4% 790g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Boiled New Zealand Spinach:

• Boiled and Drained New Zealand Spinach contains 13.7 times more Vitamin B1, 21.1 times more Vitamin B2, 2.7 times more Vitamin B3, 1.8 times more Vitamin B5, 14.3 times more Vitamin B6, 1.6 times more Vitamin B9, 554.3 times more Vitamin C, 2.3 times more Vitamin E and 5245.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Boiled New Zealand Spinach:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Selenium than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 33.3 times more Calcium, 2 times more Copper, 8.4 times more Iron, 12 times more Magnesium, 12.1 times more Manganese, 5.8 times more Potassium, 1729.8 times more Sodium, 2.8 times more Zinc and 3831.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained New Zealand Spinach have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6 times more Fat, 4 times more Saturated Fat and 61.4 times more Omega 6 than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 39.4 times more Omega 3, 4.3 times more Carbohydrate, 4.4 times more Sugars, 6.1 times more Fiber and 3.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.