Comparing Nutrients in 1 kilogram Vinespinach VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Vinespinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.55% 190kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	158% 206g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	303% 115g	38g per day for Men 19-50 years
Protein	32% 18g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	444% 4000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	619% 8.05mg	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	350% 1400μg	595% 2380μg	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	1133% 1020mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1090mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	2038% 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	150% 12mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	320% 7.35mg	919% 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	74.3% 520mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 931g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Vinespinach versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vinespinach vs Toasted Sunflower Seeds:

• 1 kilogram of Vinespinach has more Vitamin A and 72.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 8.4 times more Vitamin B3, 133.2 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Vinespinach.
• 1 kilogram of Vinespinach have insufficient amounts of Vitamin B5
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Vinespinach as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Vinespinach vs Toasted Sunflower Seeds:

• 1 kilogram of Vinespinach has 1.9 times more Calcium and 93.1 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 17.1 times more Copper, 5.7 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 22.3 times more Phosphorus and 12.3 times more Zinc than Raw Vinespinach.
• Both Vinespinach and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 32.6 times more Energy, 189.3 times more Fat, 6.1 times more Carbohydrate and 9.6 times more Protein than Raw Vinespinach.
• 1 kilogram of Vinespinach provide inadequate amounts of Energy