Comparing Nutrients in 1 pound Boiled Spinach VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.6% 104kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.4% 106g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	66% 48g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	28.6% 11g	68% 26g	38g per day for Men 19-50 years
Protein	24% 13.5g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	264% 2377μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	192% 2.5mg	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	269% 1075μg	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	13.6% 12.2mg	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	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	61.7% 617mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	805% 7.24mg	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	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 414g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Sunflower Seed Butter per 1 lb

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

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

• 1 pound of Boiled Spinach has 1.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 13.8 times more Vitamin B3, 8.1 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 11 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spinach has 2.1 times more Calcium, 23.3 times more Sodium and 147.1 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 9.2 times more Copper, 3.6 times more Magnesium, 2.2 times more Manganese, 11.9 times more Phosphorus, 69.6 times more Selenium and 6.4 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Sunflower Seed Butter contain similar levels of Iron and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spinach has 1.8 times more Omega 3 than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 26.8 times more Energy, 212.3 times more Fat, 108.8 times more Saturated Fat, 572.7 times more Omega 6, 6.2 times more Carbohydrate, 24.5 times more Sugars, 2.4 times more Fiber and 5.8 times more Protein than Boiled and Drained Spinach.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6