Comparing Nutrients in 300 calories Cooked Malabar Spinach VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cooked Malabar Spinach: 1304g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 25.7 times more energy per unit of mass than Cooked Malabar Spinach, which is very high in comparison to other foods. Cooked Malabar Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Malabar Spinach or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	72% 27.4g	14% 5.37g	38g per day for Men 19-50 years
Protein	69.4% 39g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	84% 757μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.2% 1.76mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	31% 0.4mg	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	372% 1487μg	29.6% 119μg	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	85.5% 77mg	0.62% 0.56mg	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	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	162% 1617mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	102% 0.91mg	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	241% 19.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	46% 1.05mg	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	67% 470mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	98% 3339mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.9mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	32.6% 1207g	0.021% 0.78g	3700g per day for Men 19-50 years

Cooked Malabar Spinach VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Malabar Spinach or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cooked Malabar Spinach vs Oil Roasted Sunflower Seeds:

• 300 calories of Cooked Malabar Spinach have more Vitamin A, 8.5 times more Vitamin B1, 11.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.8 times more Vitamin B6, 12.5 times more Vitamin B9 and 138.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B5 than Cooked Malabar Spinach.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Malabar Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Malabar Spinach vs Oil Roasted Sunflower Seeds:

• 300 calories of Cooked Malabar Spinach have 36.7 times more Calcium, 1.6 times more Copper, 8.9 times more Iron, 9.7 times more Magnesium, 3.2 times more Manganese, 13.6 times more Potassium, 471.9 times more Sodium, 1.5 times more Zinc and 1546 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.4 times more Selenium than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Malabar Spinach have 3 times more Carbohydrate, 5.1 times more Fiber and 3.8 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Fat than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.