Comparing Nutrients in 1 kilogram Spinach Spaghetti VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spinach Spaghetti	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	7.06% 2.26g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	46.3% 0.74g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	33.3% 5.66g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	575% 748g	176% 229g	130g per day for Men 19-50 years
Sugars	37.5% 27g	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	279% 106g	279% 106g	38g per day for Men 19-50 years
Protein	238% 134g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	248% 3.23mg	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	120% 480μg	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	0% 0mg	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	49.3% 7.4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1263% 1515μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 580mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	266% 21.3mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	1150% 26.5mg	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	474% 3320mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	111% 3760mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1155% 635μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	2.25% 83.4g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has more Vitamin A and 48.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B2, 5.7 times more Vitamin B5, 2.5 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C and 49.1 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Dry Spinach Spaghetti as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Spinach Spaghetti has 1.4 times more Magnesium, 1.3 times more Manganese and 12 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 3.6 times more Copper, 2 times more Iron, 3.4 times more Phosphorus, 1.3 times more Potassium and 1.9 times more Zinc than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Spinach Spaghetti has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 32.7 times more Fat, 31.3 times more Saturated Fat, 60.4 times more Omega 6 and 1.5 times more Protein than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3, Sugars and Fiber per 1 kg.
• Both Dry Spinach Spaghetti as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.