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

Weight per 100 calories

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

Dry Roasted Sunflower Seed Kernels no Salt have 17.1 times more energy per unit of mass than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt, which is very high in comparison to other foods. Boiled Chopped Or Leaf Frozen Spinach with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	0.65% 0.47g	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	0.37% 0.26g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	5% 1.9g	38g per day for Men 19-50 years
Protein	21% 11.8g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	197% 1774μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.07% 1.3mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	10.6% 0.14mg	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	89% 356μg	10% 40.7μg	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	7.2% 6.47mg	0.27% 0.24mg	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	69.4% 10.4mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1325% 1590μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45% 450mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	35% 0.31mg	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	72% 5.76mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	15.8% 0.36mg	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	21% 147mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	26% 888mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	7.07% 262g	0.006% 0.21g	3700g per day for Men 19-50 years

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A, 12.6 times more Vitamin B1, 12.2 times more Vitamin B2, 2.9 times more Vitamin B6, 8.7 times more Vitamin B9, 26.9 times more Vitamin C, 2.3 times more Vitamin E and 3428 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 37.4 times more Calcium, 1.5 times more Copper, 8.8 times more Iron, 10.9 times more Magnesium, 5.8 times more Manganese, 6.1 times more Potassium, 1837.3 times more Sodium, 1.6 times more Zinc and 1268.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 21.3 times more Omega 3, 3.4 times more Carbohydrate, 3.2 times more Sugars, 5.7 times more Fiber and 3.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Fat, 8.5 times more Saturated Fat and more Omega 6 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.