Comparing Nutrients in 14 ounces Canned Spinach VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Spinach	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	25% 9.53g	90% 34g	38g per day for Men 19-50 years
Protein	20% 11g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	216% 1945μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	97% 389μg	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	63% 56.8mg	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	51.3% 7.7mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1527% 1832μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.4% 504mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	114% 9.13mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	25% 175mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.85% 364g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have 163.3 times more Vitamin A, 10.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 92.5 times more Vitamin B1, 2.6 times more Vitamin B2, 21.5 times more Vitamin B3, 24 times more Vitamin B5, 13.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 18.1 times more Vitamin E than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt 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 Canned Spinach vs Sunflower Seeds:

• Canned Spinach, Solids with Salt have 1.6 times more Calcium, 35.8 times more Sodium and 19.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.3 times more Manganese, 15 times more Phosphorus, 1.9 times more Potassium, 37.9 times more Selenium and 10.9 times more Zinc than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach, Solids with Salt have 3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.4 times more Energy, 102.9 times more Fat, 55 times more Saturated Fat, 698.5 times more Omega 6, 5.9 times more Carbohydrate, 6.6 times more Sugars, 3.6 times more Fiber and 7.4 times more Protein than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.