Comparing Nutrients in 14 ounces Canned Spinach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	25% 9.53g	116% 44g	38g per day for Men 19-50 years
Protein	20% 11g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	216% 1945μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	97% 389μg	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	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1527% 1832μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.4% 504mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	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	114% 9.13mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	103% 2.37mg	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	25% 175mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.85% 364g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Canned Spinach, Solids with Salt have more Vitamin A, 10.2 times more Vitamin C and 171 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.6 times more Vitamin B1, 1.8 times more Vitamin B2, 18.1 times more Vitamin B3, 149.8 times more Vitamin B5, 8 times more Vitamin B6, 2.4 times more Vitamin B9 and 13.5 times more Vitamin E than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt 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 vs Roasted Sunflower Seeds:

• Canned Spinach, Solids with Salt have 1.8 times more Calcium, 107.3 times more Sodium and 76.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 10.2 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 26.3 times more Phosphorus, 2.5 times more Potassium, 56.6 times more Selenium and 11.5 times more Zinc than Canned Spinach, Solids with Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Spinach, Solids with Salt have 2.6 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.3 times more Energy, 99.6 times more Fat, 64.4 times more Saturated Fat, 993.4 times more Omega 6, 7.1 times more Carbohydrate, 6.8 times more Sugars, 4.6 times more Fiber and 6.9 times more Protein than Canned Spinach, Solids with Salt.
• Both Canned Spinach, Solids with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.