Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Frozen Spinach

Weight per 100 calories

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

Oil Roasted Sunflower Seeds have 20.4 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 - Oil Roasted Sunflower Seeds or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	11% 14.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	% 0.83g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0.83g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	26.3% 10g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	4.5% 0.054mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	1069% 1283μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	9.04% 0.72mg	81.5% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	17% 255mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	8.4% 311g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Vitamin B5 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains more Vitamin A, 6 times more Vitamin B1, 16.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.4 times more Vitamin B6, 12.6 times more Vitamin B9, 102.1 times more Vitamin C, 1.6 times more Vitamin E and 2449.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Unprepared Frozen Spinach contains 30.3 times more Calcium, 1.6 times more Copper, 9 times more Iron, 12.1 times more Magnesium, 6.9 times more Manganese, 14.6 times more Potassium, 1.6 times more Selenium, 503.5 times more Sodium, 2.2 times more Zinc and 1195.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Frozen Spinach have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Fat, 8.4 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 20.7 times more Omega 3, 3.8 times more Carbohydrate, 4.3 times more Sugars, 5.6 times more Fiber and 3.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Frozen Spinach have similar amounts of Energy per 100 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.