Comparing Nutrients in 1 kilogram Frozen Spinach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	163% 52g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	185% 241g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	292% 111g	38g per day for Men 19-50 years
Protein	65% 36.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	651% 5860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3100% 3720μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	129% 1290mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	236% 19mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	306% 7.04mg	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	70% 490mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.32% 12g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 3.9 times more Vitamin C and 137.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.9 times more Vitamin B3, 74.9 times more Vitamin B5, 4.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 9 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Unprepared Frozen Spinach 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 Frozen Spinach vs Roasted Sunflower Seeds:

• Unprepared Frozen Spinach has 1.8 times more Calcium, 24.7 times more Sodium and 75.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 23.6 times more Phosphorus, 2.5 times more Potassium, 13.2 times more Selenium and 9.4 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 20.1 times more Energy, 87.4 times more Fat, 127.3 times more Saturated Fat, more Omega 6, 5.7 times more Carbohydrate, 4.2 times more Sugars, 3.8 times more Fiber and 5.3 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Unprepared Frozen Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.