Nutrient Comparison: Canned Spinach VS Toasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Spinach versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Spinach vs Toasted Sunflower Seeds:
- 14 ounces of Canned Spinach have more Vitamin A and 10.2 times more Vitamin C than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 20.3 times more Vitamin B1, 2.1 times more Vitamin B2, 10.8 times more Vitamin B3, 150.2 times more Vitamin B5, 8.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Canned Spinach, Solids with Salt.
- 14 ounces of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
- 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Canned Spinach, Solids with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Spinach vs Toasted Sunflower Seeds:
- 14 ounces of Canned Spinach have 2.2 times more Calcium, 107.3 times more Sodium and 91.8 times more Water than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 10.2 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 26.3 times more Phosphorus, 1.4 times more Potassium and 11.5 times more Zinc than Canned Spinach, Solids with Salt.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Canned Spinach have 2.3 times more Omega 3 than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 26.9 times more Energy, 113.6 times more Fat, 73.5 times more Saturated Fat, 1133 times more Omega 6, 6.1 times more Carbohydrate, 4.8 times more Fiber and 6.1 times more Protein than Canned Spinach, Solids with Salt.
- 14 ounces of Canned Spinach provide inadequate amounts of Energy and Omega 6