Comparing Nutrients in 1 pound Boiled Spinach VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	72% 93g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	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	28.6% 11g	137% 52g	38g per day for Men 19-50 years
Protein	24% 13.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	281% 3.65mg	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	270% 1080μg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61.7% 617mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	11% 414g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Boiled Spinach has more Vitamin A and 7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Vitamin B1, 8.6 times more Vitamin B3, 48.7 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Spinach.
• Both Boiled Spinach and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spinach as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spinach has 2.4 times more Calcium, 23.3 times more Sodium and 91.2 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.5 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 20.7 times more Phosphorus and 7 times more Zinc than Boiled and Drained Spinach.
• Both Boiled Spinach and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 26.9 times more Energy, 218.5 times more Fat, 138.4 times more Saturated Fat, 2199.4 times more Omega 6, 5.5 times more Carbohydrate, 4.8 times more Fiber and 5.8 times more Protein than Boiled and Drained Spinach.
• Both Boiled Spinach and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Spinach provide inadequate amounts of Energy and Omega 6