Comparing Nutrients in 1 pound Frozen Spinach VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	100% 32g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 10.8g	g per day for Men 19-50 years
Fiber	34.6% 13g	127% 48g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1406% 1687μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58.5% 585mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	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	31.8% 222mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 409g	0.19% 7g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has more Vitamin A, 5 times more Vitamin C and 120 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Vitamin B1, 8.1 times more Vitamin B3, 73.8 times more Vitamin B5, 4.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 12.5 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Unprepared Frozen Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Unprepared Frozen Spinach has 1.5 times more Calcium, 24.7 times more Sodium and 58.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 12.5 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 23.2 times more Phosphorus, 1.4 times more Potassium, 13 times more Selenium and 9.3 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 20.4 times more Energy, 90 times more Fat, 172.4 times more Saturated Fat, more Omega 6, 5.4 times more Carbohydrate, 4.8 times more Sugars, 3.7 times more Fiber and 5.5 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Unprepared Frozen Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.