Comparing Nutrients in 14 ounces Canned Spinach with Liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Spinach with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	15% 8.37g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	178% 1603μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.72% 1.08mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	245% 3.2mg	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	57.5% 230μg	235% 941μg	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	59.5% 53.6mg	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	42.3% 6.35mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 329mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	807% 7.26mg	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	78.4% 6.27mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	364% 8.37mg	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	18% 127mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 370g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Spinach with Liquids vs Roasted Sunflower Seeds:

• Canned Spinach Solids and Liquids have more Vitamin A, 9.6 times more Vitamin C and 141 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.9 times more Vitamin B1, 2.3 times more Vitamin B2, 26 times more Vitamin B3, 185.3 times more Vitamin B5, 10.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 16.3 times more Vitamin E than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Spinach with Liquids vs Roasted Sunflower Seeds:

• Canned Spinach Solids and Liquids have 25 times more Sodium and 77.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.8 times more Copper, 2.4 times more Iron, 2.3 times more Magnesium, 4.3 times more Manganese, 36.1 times more Phosphorus, 3.7 times more Potassium, 66.1 times more Selenium and 12.6 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach Solids and Liquids have 1.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 30.6 times more Energy, 134.6 times more Fat, 87 times more Saturated Fat, 1425.3 times more Omega 6, 8.2 times more Carbohydrate, 8.3 times more Sugars, 5 times more Fiber and 9.2 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.