Comparing Nutrients in 300 calories Spinach Spaghetti VS Sunflower Seeds

Weight per 300 calories

• Spinach Spaghetti: 80.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Dry Spinach Spaghetti , which is very high in comparison to other foods. Spinach Spaghetti having high energy density.

Which food has more nutrients per 300 calories - Spinach Spaghetti or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	22.5% 8.55g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53% 0.69mg	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	9.68% 38.7μg	29% 117μg	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% 0mg	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	3.98% 0.6mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	103% 0.92mg	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	21.5% 1.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	43.6% 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	38.2% 268mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.18% 6.73g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 1.7 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 2.7 times more Vitamin B6, 3 times more Vitamin B9 and 30.3 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spinach Spaghetti vs Sunflower Seeds:

• Dry Spinach Spaghetti has 2.1 times more Manganese and 1.9 times more Selenium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.6 times more Iron and 1.3 times more Phosphorus than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Calcium, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Spinach Spaghetti has 1.9 times more Omega 3, 5.9 times more Carbohydrate, 1.6 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.9 times more Fat, 12.6 times more Saturated Fat and 25.9 times more Omega 6 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Spinach Spaghetti as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.