Comparing Nutrients in 300 calories Boiled Mustard Spinach with Salt VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Mustard Spinach with Salt: 1875g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 36.4 times more energy per unit of mass than Boiled and Drained Mustard Spinach with Salt, which is very high in comparison to other foods. Boiled Mustard Spinach with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach with Salt or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach with Salt	34%	9%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Mustard Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.75g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	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	99% 37.5g	15% 5.72g	38g per day for Men 19-50 years
Protein	57% 32g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	854% 7688μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.6% 2.23mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.8mg	32% 0.41mg	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	342% 1369μg	30.5% 122μg	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	1354% 1219mg	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	296% 2963mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	105% 0.94mg	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	188% 15mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	47.3% 1.1mg	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	48.2% 338mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	157% 5344mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	20.5% 11.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	313% 4688mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	48% 1772g	0.017% 0.62g	3700g per day for Men 19-50 years

Boiled Mustard Spinach With Salt VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mustard Spinach with Salt or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Boiled Mustard Spinach with Salt vs Roasted Sunflower Seeds:

• 300 calories of Boiled Mustard Spinach with Salt have more Vitamin A, 14.1 times more Vitamin B1, 9.2 times more Vitamin B2, 2.2 times more Vitamin B3, 4.4 times more Vitamin B6, 11.2 times more Vitamin B9 and 1688.8 times more Vitamin C than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B5 than Boiled and Drained Mustard Spinach with Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Boiled and Drained Mustard Spinach with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mustard Spinach with Salt vs Roasted Sunflower Seeds:

• 300 calories of Boiled Mustard Spinach with Salt have 82.1 times more Calcium, 7.7 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 12.2 times more Potassium, 3031.3 times more Sodium and 2864.5 times more Water than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Phosphorus, 3.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Roasted Sunflower Seeds contain similar levels of Copper per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mustard Spinach with Salt have 4.2 times more Carbohydrate, 6.6 times more Fiber and 3.2 times more Protein than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat than Boiled and Drained Mustard Spinach with Salt.
• Both Boiled Mustard Spinach with Salt and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.