Comparing Nutrients in 1 pound Sunflower Seeds VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Energy	91% 2649kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	261% 339g	130g per day for Men 19-50 years
Sugars	16.4% 12g	17% 12.3g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	127% 48g	38g per day for Men 19-50 years
Protein	168% 94g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	113% 1.47mg	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	257% 1030μg	54.4% 218μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	573% 687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	35.4% 354mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	251% 2.26mg	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	298% 24mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	188% 789mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	522% 12mg	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	428% 2994mg	215% 1506mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	1.02% 38g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 7.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Spinach Spaghetti :

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.4 times more Manganese and 4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 32.8 times more Fat, 19.7 times more Saturated Fat, 40.7 times more Omega 6 and 1.6 times more Protein than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Omega 3, Sugars and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.