Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Frozen Spinach

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Frozen Spinach: 345g

Roasted Sunflower Seeds have 20.1 times more energy per 100g than Frozen Spinach. It has very high energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0% 0g	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	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	3.1% 2.24g	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	0.86% 0.62g	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	% 0.83g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	5% 1.9g	26.3% 10g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2021μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	45.6% 0.59mg	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	125% 500μg	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	21% 19mg	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	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Calcium	1.2% 12mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	55% 0.5mg	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	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	106% 2.43mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	8.4% 311g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Frozen Spinach:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Vitamin B5 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains more Vitamin A, 17.8 times more Vitamin B1, 18.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.3 times more Vitamin B6, 12.3 times more Vitamin B9, 78.8 times more Vitamin C, 2.2 times more Vitamin E and 2765.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Frozen Spinach:

• Unprepared Frozen Spinach contains 37 times more Calcium, 1.6 times more Copper, 10 times more Iron, 11.7 times more Magnesium, 6.7 times more Manganese, 8.2 times more Potassium, 1.5 times more Selenium, 495 times more Sodium, 2.1 times more Zinc and 1508 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Frozen Spinach have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Fat, 6.3 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 23.9 times more Omega 3, 3.5 times more Carbohydrate, 4.8 times more Sugars, 5.2 times more Fiber and 3.8 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Frozen Spinach have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.