Comparing Nutrients in 1 pound Sunflower Seed Butter VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Spinach	39%	12%	49%

Macro Nutrients

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Energy	97% 2799kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	66% 48g	2.63% 1.9g	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	0% 0g	0.94% 0.68g	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	% 0g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0.32g	g per day for Men 19-50 years
Fiber	68% 26g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	140% 78.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Vitamin A	NA	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	269% 1075μg	220% 880μg	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	13.6% 12.2mg	142% 127mg	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	692% 104mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Calcium	29% 290mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	65.5% 0.59mg	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	234% 18.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	177% 4.07mg	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	432% 3021mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	74.4% 2531mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Spinach per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Spinach:

• 1 pound of Sunflower Seed Butter has 9.3 times more Vitamin B3, 18 times more Vitamin B5, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.3 times more Vitamin E than Spinach.
• While 1 lb of Raw Spinach contains 1.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Spinach have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Spinach:

• 1 pound of Sunflower Seed Butter has 12.3 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 2.3 times more Manganese, 13.6 times more Phosphorus, 104.4 times more Selenium and 9.2 times more Zinc than Spinach.
• While 1 lb of Raw Spinach contains 1.5 times more Calcium, 26.3 times more Sodium and 147.4 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach contain similar levels of Potassium per one pound.
• 1 pound of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 26.8 times more Energy, 141.5 times more Fat, 74.3 times more Saturated Fat, 374.5 times more Omega 6, 6.4 times more Carbohydrate, 25.1 times more Sugars, 2.6 times more Fiber and 6 times more Protein than Spinach.
• While 1 lb of Raw Spinach contains 2.8 times more Omega 3 than Sunflower Seed Butter no Salt.
• 1 pound of Spinach provide inadequate amounts of Energy and Omega 6