Comparing Nutrients in 14 ounces Spinach Spaghetti VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1476kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.42% 6.23g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	61% 79.4g	130g per day for Men 19-50 years
Sugars	15% 10.8g	14.3% 10.4g	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	NA	% 9.92g	g per day for Men 19-50 years
Fiber	111% 42g	90% 34g	38g per day for Men 19-50 years
Protein	95% 53g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	411% 5.34mg	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	47.6% 191μg	225% 901μg	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	0% 0mg	6.17% 5.56mg	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	19.6% 2.94mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	501% 601μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	794% 7.14mg	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	106% 8.45mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	336% 7.74mg	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	188% 1318mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 7.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 1.4 times more Manganese and 4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Spinach Spaghetti has 1.2 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 32.8 times more Fat, 19.7 times more Saturated Fat, 40.7 times more Omega 6 and 1.6 times more Protein than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.