Comparing Nutrients in 1 pound Sunflower Seeds VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Sunflower Seeds	Canned Spinach	Recommended Dietary Allowance
Energy	91% 2649kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.88% 0.15g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.5% 1.8g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	168% 94g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Spinach	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	247% 2223μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	35% 0.45mg	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	111% 445μg	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	72% 65mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1745% 2094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Spinach	Recommended Dietary Allowance
Calcium	35.4% 354mg	57.6% 576mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	91% 0.82mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	118% 2.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	97% 1461mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.3% 416g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 92.5 times more Vitamin B1, 2.6 times more Vitamin B2, 21.5 times more Vitamin B3, 24 times more Vitamin B5, 13.5 times more Vitamin B6, 2.3 times more Vitamin B9 and 18.1 times more Vitamin E than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 163.3 times more Vitamin A, 10.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 10 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 3.3 times more Manganese, 15 times more Phosphorus, 1.9 times more Potassium, 37.9 times more Selenium and 10.9 times more Zinc than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 1.6 times more Calcium, 35.8 times more Sodium and 19.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 25.4 times more Energy, 102.9 times more Fat, 55 times more Saturated Fat, 698.5 times more Omega 6, 5.9 times more Carbohydrate, 6.6 times more Sugars, 3.6 times more Fiber and 7.4 times more Protein than Canned Spinach, Solids with Salt.
• While Canned Spinach, Solids with Salt contain 3 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Spinach, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.