Nutrient Comparison: Spinach VS Toasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of 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 Spinach vs Toasted Sunflower Seeds:
- 14 ounces of Spinach have more Vitamin A and 20.1 times more Vitamin C than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.8 times more Vitamin B3, 108.6 times more Vitamin B5 and 4.1 times more Vitamin B6 than Raw Spinach.
- Both Spinach and Toasted Sunflower Seeds provide similar amounts of Vitamin B9 per 14 ounces.
- 14 ounces of Spinach have insufficient amounts of Vitamin B5
- 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Spinach 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 Spinach vs Toasted Sunflower Seeds:
- 14 ounces of Spinach have 1.7 times more Calcium, 26.3 times more Sodium and 91.4 times more Water than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 14.1 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 23.6 times more Phosphorus and 10 times more Zinc than Raw Spinach.
- Both Spinach and Toasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Spinach have 1.7 times more Omega 3 than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 26.9 times more Energy, 145.6 times more Fat, 94.5 times more Saturated Fat, 1438.1 times more Omega 6, 5.7 times more Carbohydrate, 5.2 times more Fiber and 6 times more Protein than Raw Spinach.
- 14 ounces of Spinach provide inadequate amounts of Energy and Omega 6