Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	154% 200g	130g per day for Men 19-50 years
Sugars	37.5% 27g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	279% 106g	226% 86g	38g per day for Men 19-50 years
Protein	238% 134g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	1035% 13.5mg	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	120% 480μg	568% 2270μg	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	0% 0mg	15.6% 14mg	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	49.3% 7.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	2000% 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	266% 21.3mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	848% 19.5mg	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	474% 3320mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 7.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 1.4 times more Manganese and 4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 1.2 times more Omega 3, 3.7 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 32.8 times more Fat, 19.7 times more Saturated Fat, 40.7 times more Omega 6 and 1.6 times more Protein than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.