Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Energy	81% 2350kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	11.4% 15g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.35% 1.7g	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	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	25% 9.53g	38g per day for Men 19-50 years
Protein	142% 79.6g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	74% 0.96mg	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	232% 929μg	145% 579μg	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	4.85% 4.37mg	43.2% 39mg	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	961% 144mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Calcium	34.5% 345mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	212% 17mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	161% 3.7mg	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	646% 4521mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Boiled Spinach:

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B1, 8.4 times more Vitamin B3, 47.9 times more Vitamin B5, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.5 times more Vitamin E than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 8.9 times more Vitamin C and 159.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Vitamin B2 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Boiled Spinach:

• Oil Roasted Sunflower Seed Kernels have 10.4 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese, 20.3 times more Phosphorus, 52.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.6 times more Calcium, 23.3 times more Sodium and 59.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Iron and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 25.7 times more Energy, 197.3 times more Fat, 164.4 times more Saturated Fat, 2012.2 times more Omega 6, 6.1 times more Carbohydrate, 7.2 times more Sugars, 4.4 times more Fiber and 6.8 times more Protein than Boiled and Drained Spinach.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Omega 3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.