Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	91% 2640kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.65% 3.54g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	132% 50.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	157% 87.7g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	30% 0.39mg	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	269% 1075μg	129% 517μg	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	29.7% 26.8mg	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	789% 118mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	31.8% 318mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	56% 0.5mg	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	215% 17.2mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	50.3% 1.16mg	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	748% 5239mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Cooked Malabar Spinach:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B2, 8.9 times more Vitamin B3, 52.1 times more Vitamin B5, 9.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains more Vitamin A and 4.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cooked Malabar Spinach have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cooked Malabar Spinach:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.5 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 8.3 times more Manganese, 32.1 times more Phosphorus, 3.3 times more Potassium, 88.1 times more Selenium and 17.6 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.8 times more Calcium, 18.3 times more Sodium and 77.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more Energy, 63.8 times more Fat, 8.9 times more Carbohydrate, 5.3 times more Fiber and 6.5 times more Protein than Cooked Malabar Spinach.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.