Comparing Nutrients in 14 ounces Sunflower Seeds VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	80% 2318kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1.37% 0.99g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	147% 82.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	72.4% 0.94mg	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	225% 901μg	7.94% 31.8μg	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	6.17% 5.56mg	70.6% 63.5mg	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	931% 140mg	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	966% 1159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	31% 310mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	34% 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	260% 21mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	91% 2.1mg	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	374% 2619mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Boiled New Zealand Spinach:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 3.3 times more Vitamin B2, 21.4 times more Vitamin B3, 4.4 times more Vitamin B5, 5.7 times more Vitamin B6, 28.4 times more Vitamin B9 and 28.6 times more Vitamin E than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 11.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Boiled New Zealand Spinach:

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 23.4 times more Copper, 8 times more Iron, 10.2 times more Magnesium, 3.7 times more Manganese, 30 times more Phosphorus, 6.3 times more Potassium, 58.9 times more Selenium and 16.1 times more Zinc than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 11.9 times more Sodium and 20 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 48.7 times more Energy, 302.7 times more Fat, 165 times more Saturated Fat, 2095.5 times more Omega 6, 9.4 times more Carbohydrate, 10.5 times more Sugars, 6.1 times more Fiber and 16 times more Protein than Boiled and Drained New Zealand Spinach.
• Both Dried Sunflower Seed Kernels and Boiled and Drained New Zealand Spinach have similar amounts of Omega 3 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.