Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Sunflower Seed Butter	Canned Spinach	Recommended Dietary Allowance
Energy	213% 6170kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	26% 34g	130g per day for Men 19-50 years
Sugars	145% 105g	5.5% 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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 105g	NA	g per day for Men 19-50 years
Fiber	150% 57g	63% 24g	38g per day for Men 19-50 years
Protein	309% 173g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Canned Spinach	Recommended Dietary Allowance
Vitamin A	NA	544% 4900μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	24.3% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	77% 1mg	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	593% 2370μg	245% 980μg	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	30% 27mg	159% 143mg	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	1526% 229mg	129% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3847% 4616μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Canned Spinach	Recommended Dietary Allowance
Calcium	64% 640mg	127% 1270mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	200% 1.8mg	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	515% 41.2mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	260% 5.97mg	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	951% 6660mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Canned Spinach per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Butter versus 1 kg of Canned Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Canned Spinach:

• 1 kilogram of Sunflower Seed Butter has 3.3 times more Vitamin B1, 17.4 times more Vitamin B3, 24.9 times more Vitamin B5, 5.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.8 times more Vitamin E than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 5.3 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Canned Spinach provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Spinach have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Canned Spinach:

• 1 kilogram of Sunflower Seed Butter has 8.9 times more Copper, 1.8 times more Iron, 4.1 times more Magnesium, 3.5 times more Manganese, 15.1 times more Phosphorus, 1.7 times more Potassium, 74.6 times more Selenium and 10.6 times more Zinc than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 2 times more Calcium, 107.3 times more Sodium and 148 times more Water than Sunflower Seed Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 26.8 times more Energy, 110.4 times more Fat, 57.8 times more Saturated Fat, 295 times more Omega 6, 6.9 times more Carbohydrate, 26.4 times more Sugars, 2.4 times more Fiber and 6.1 times more Protein than Canned Spinach.
• While 1 kg of Canned Spinach, Solids with Salt contains 3.6 times more Omega 3 than Sunflower Seed Butter no Salt.
• 1 kilogram of Canned Spinach provide inadequate amounts of Energy and Omega 6