Comparing Nutrients in 1 pound Boiled Spinach VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Spinach	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	69.8% 91g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	103% 39g	38g per day for Men 19-50 years
Protein	24% 13.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	264% 2377μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.7% 617mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 414g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 174.7 times more Vitamin A, 7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Vitamin B1, 1.5 times more Vitamin B2, 17 times more Vitamin B3, 7.8 times more Vitamin B5, 5.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.9 times more Vitamin E than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Spinach has 1.7 times more Calcium, 7.8 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.3 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 11.8 times more Phosphorus, 1.4 times more Potassium, 35.3 times more Selenium and 6.6 times more Zinc than Boiled and Drained Spinach.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Spinach has 1.5 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.4 times more Energy, 197.9 times more Fat, 103.6 times more Saturated Fat, 1355.9 times more Omega 6, 5.3 times more Carbohydrate, 6.1 times more Sugars, 3.6 times more Fiber and 7 times more Protein than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.