Comparing Nutrients in 1 kilogram Boiled New Zealand Spinach with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach with Salt	34%	10%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled New Zealand Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.14% 120kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	176% 229g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	37% 14g	279% 106g	38g per day for Men 19-50 years
Protein	23.2% 13g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.37mg	609% 7.9mg	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	20% 80μg	585% 2340μg	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	178% 160mg	12.2% 11mg	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	82% 12.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2433% 2920μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 480mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	2004% 18mg	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	82.5% 6.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	229% 5.26mg	904% 21mg	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	31.4% 220mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	229% 3430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	25.6% 948g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach with Salt VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled New Zealand Spinach with Salt versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled New Zealand Spinach with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 14.5 times more Vitamin C and 94.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.7 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B3, 27.1 times more Vitamin B5, 3.3 times more Vitamin B6, 29.3 times more Vitamin B9 and 29.5 times more Vitamin E than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained New Zealand Spinach with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled New Zealand Spinach with Salt vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled New Zealand Spinach with Salt has 114.3 times more Sodium and 61.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Calcium, 23.4 times more Copper, 6.5 times more Iron, 4 times more Magnesium, 4 times more Manganese, 51.8 times more Phosphorus, 4.7 times more Potassium, 86.9 times more Selenium and 16.8 times more Zinc than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Boiled New Zealand Spinach with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 49.3 times more Energy, 301.8 times more Fat, 261.8 times more Saturated Fat, 1.4 times more Omega 3, 3109.8 times more Omega 6, 10.7 times more Carbohydrate, 12.4 times more Sugars, 7.6 times more Fiber and 15.4 times more Protein than Boiled and Drained New Zealand Spinach with Salt.
• 1 kilogram of Boiled New Zealand Spinach with Salt provide inadequate amounts of Energy, Omega 6 and Carbohydrate