Comparing Nutrients in 1 pound Boiled Spinach with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80% 104g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	28.6% 11g	127% 48g	38g per day for Men 19-50 years
Protein	24% 13.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	264% 2377μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	276% 3.6mg	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	166% 662μg	265% 1061μg	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	49.4% 44.5mg	5.54% 5mg	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	63% 9.43mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.7% 617mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	909% 8.2mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	410% 9.43mg	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	36.3% 254mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	93% 1388mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 414g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach with Salt VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spinach with Salt versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spinach with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Boiled Spinach with Salt has more Vitamin A, 8.9 times more Vitamin C and 159.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.4 times more Vitamin B1, 8.4 times more Vitamin B3, 47.9 times more Vitamin B5, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.5 times more Vitamin E than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spinach with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach with Salt vs Oil Roasted Sunflower Seeds:

• 1 pound of Boiled Spinach with Salt has 1.6 times more Calcium, 102 times more Sodium and 59.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 10.4 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese, 20.3 times more Phosphorus, 52.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Oil Roasted Sunflower Seeds contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 25.7 times more Energy, 197.3 times more Fat, 164.4 times more Saturated Fat, 2012.2 times more Omega 6, 6.1 times more Carbohydrate, 7.2 times more Sugars, 4.4 times more Fiber and 6.8 times more Protein than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spinach with Salt provide inadequate amounts of Energy and Omega 6