Nutrient Comparison: Sunflower Seeds VS Canned Spinach with Liquids per 14 oz
Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Canned Spinach with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Canned Spinach with Liquids:
- 14 ounces of Sunflower Seeds have 82.2 times more Vitamin B1, 3.3 times more Vitamin B2, 30.8 times more Vitamin B3, 29.7 times more Vitamin B5, 16.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 22 times more Vitamin E than Canned Spinach with Liquids.
- While 14 oz of Canned Spinach Solids and Liquids contain 134.7 times more Vitamin A, 9.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
- 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
- 14 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
- Both Dried Sunflower Seed Kernels as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Sunflower Seeds vs Canned Spinach with Liquids:
- 14 ounces of Sunflower Seeds have 15.5 times more Copper, 3.3 times more Iron, 5.8 times more Magnesium, 4 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 44.2 times more Selenium and 11.9 times more Zinc than Canned Spinach with Liquids.
- While 14 oz of Canned Spinach Solids and Liquids contain 8.3 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
- Both Sunflower Seeds and Canned Spinach with Liquids contain similar levels of Calcium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Sunflower Seeds have 30.7 times more Energy, 139.1 times more Fat, 74.3 times more Saturated Fat, 1002.2 times more Omega 6, 6.8 times more Carbohydrate, 7.9 times more Sugars, 3.9 times more Fiber and 9.8 times more Protein than Canned Spinach with Liquids.
- While 14 oz of Canned Spinach Solids and Liquids contain 2 times more Omega 3 than Dried Sunflower Seed Kernels.
- 14 ounces of Canned Spinach with Liquids provide inadequate amounts of Energy and Omega 6