Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Boiled New Zealand Spinach

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Boiled New Zealand Spinach: 2500g

Oil Roasted Sunflower Seeds have 49.3 times more energy per 100g than Boiled New Zealand Spinach. It has very high energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled New Zealand Spinach?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	87.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	8.62% 6.25g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	92% 35g	38g per day for Men 19-50 years
Protein	18% 10g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	61% 9.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	456% 5.93mg	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	29.6% 119μg	50% 200μg	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	0.62% 0.56mg	444% 400mg	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	123% 18.4mg	205% 30.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6083% 7300μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	4.4% 44mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	214% 1.93mg	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	27% 2.17mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	190% 800mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	572% 13mg	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	82.5% 577mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	75% 2550mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	178% 2675mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	64% 2370g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Boiled New Zealand Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Boiled New Zealand Spinach?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Boiled New Zealand Spinach:

• 300 kcal of Boiled and Drained New Zealand Spinach contain 4.6 times more Vitamin B1, 18.9 times more Vitamin B2, 4.7 times more Vitamin B3, 1.8 times more Vitamin B5, 14.8 times more Vitamin B6, 1.7 times more Vitamin B9, 717.6 times more Vitamin C, 1.7 times more Vitamin E and 4646.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Boiled New Zealand Spinach:

• 300 calories of Oil Roasted Sunflower Seeds have 1.8 times more Selenium than Boiled New Zealand Spinach.
• While 300 kcal of Boiled and Drained New Zealand Spinach contain 27.2 times more Calcium, 2.1 times more Copper, 7.6 times more Iron, 12.4 times more Magnesium, 12.5 times more Manganese, 10.4 times more Potassium, 1759.6 times more Sodium, 2.9 times more Zinc and 3036.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled New Zealand Spinach 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 Oil Roasted Sunflower Seeds have 6.1 times more Fat, 5.3 times more Saturated Fat and 63 times more Omega 6 than Boiled New Zealand Spinach.
• While 300 kcal of Boiled and Drained New Zealand Spinach contain 34.1 times more Omega 3, 4.6 times more Carbohydrate, 4 times more Sugars, 6.5 times more Fiber and 3.2 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Boiled New Zealand Spinach offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Boiled New Zealand Spinach provide inadequate amounts of Omega 6