Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Spinach Spaghetti	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	163% 52g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	185% 241g	130g per day for Men 19-50 years
Sugars	37.5% 27g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	279% 106g	292% 111g	38g per day for Men 19-50 years
Protein	238% 134g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	311% 3.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	917% 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	474% 3320mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A, 3.5 times more Vitamin B1 and 56.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 5.8 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 35.3 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Spinach Spaghetti has 1.3 times more Magnesium, 1.3 times more Manganese and 12 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Copper, 1.8 times more Iron, 3.5 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 31.7 times more Fat, 23.1 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Protein than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Dry Spinach Spaghetti as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.