Comparing Nutrients in 1 pound Frozen Spinach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	84% 109g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	17% 12.4g	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	1.13% 0.82g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	132% 50.3g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	295% 2658μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58.5% 585mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	922% 8.3mg	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	107% 8.57mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	416% 9.57mg	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	31.8% 222mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 409g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 3.9 times more Vitamin C and 137.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.9 times more Vitamin B3, 74.9 times more Vitamin B5, 4.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 9 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Unprepared Frozen Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Unprepared Frozen Spinach has 1.8 times more Calcium, 24.7 times more Sodium and 75.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 23.6 times more Phosphorus, 2.5 times more Potassium, 13.2 times more Selenium and 9.4 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 20.1 times more Energy, 87.4 times more Fat, 127.3 times more Saturated Fat, more Omega 6, 5.7 times more Carbohydrate, 4.2 times more Sugars, 3.8 times more Fiber and 5.3 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.