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Comparing Nutrients in 100 calories Canned Spinach with LiquidsVS Sunflower Seeds

Weight per 100 calories

Canned Spinach with Liquids
526g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is very high in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Spinach with Liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids
36%
14%
50%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
2%1.95g
Fat
9.1%8.8g
1.95 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.99%0.32g
Saturated Fat
2.4%0.76g
0.32 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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40%0.64g
Omega 3
0.64%0.01g
0.64 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
23.2%3.95g
0.12 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.4g
Carbohydrate
2.63%3.42g
15.4 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.4%1.74g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.74 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.5%11.6g
Fiber
3.88%1.47g
11.6 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
20%11g
Protein
6.35%3.56g
11 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

236%2126μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
2126 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
7.9%0.095mg
Vitamin B1
21%0.25mg
Thiamine
0.095 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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43%0.56mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.56 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
8.9%1.43mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4%0.2mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.2 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32.4%0.42mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.42 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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76.3%305μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
305 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
79%71mg
Vitamin C
0.27%0.24mg
Ascorbic acid
71 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
56%8.42mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
8.42 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1670%2004μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2004 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

43.7%437mg
Calcium
1.34%13.4mg
437 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg
Copper
34.2%0.31mg
0.61 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
104%8.3mg
Iron
11.2%0.9mg
8.3 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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70%295mg
Magnesium
13.3%55.7mg
295 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg
Manganese
14.5%0.33mg
2.6 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
24%168mg
Phosphorus
16%113mg
168 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
35.6%1211mg
Potassium
3.25%110mg
1211 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.3μg
Selenium
16.5%9.08μg
6.3 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
26.3%395mg
Sodium
0.1%1.54mg
395 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
20%2.2mg
Zinc
7.8%0.86mg
2.2 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.3%491g
Water
0.022%0.81g
491 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Spinach with Liquids vs Sunflower Seeds:
Comparing minerals per 100 calories for Canned Spinach with Liquids vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: