Comparing Nutrients in 300 calories Spinach Spaghetti VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Spinach Spaghetti: 80.6g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Spinach Spaghetti	15%	4%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spinach Spaghetti	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	3.73% 0.06g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	46.4% 60.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	22.5% 8.55g	14% 5.37g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Spinach Spaghetti	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.06% 18.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	9.68% 38.7μg	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	0% 0mg	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	3.98% 0.6mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	102% 122μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach Spaghetti	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	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	21.5% 1.7mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	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	38.2% 268mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	93% 51.2μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	1.94% 29mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.18% 6.73g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Dry Spinach Spaghetti has 1.9 times more Vitamin B1, 1.8 times more Vitamin B3 and 77.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 30.8 times more Vitamin E than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Spinach Spaghetti as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Dry Spinach Spaghetti has 2.2 times more Magnesium, 2 times more Manganese, 1.2 times more Potassium and 1.3 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Copper, 1.3 times more Iron and 2.2 times more Phosphorus than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Spinach Spaghetti has 1.5 times more Omega 3, 5.2 times more Carbohydrate, 1.4 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 20.5 times more Fat, 19.7 times more Saturated Fat and 38 times more Omega 6 than Dry Spinach Spaghetti .
• Both Dry Spinach Spaghetti and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 300 kcal.
• Both Dry Spinach Spaghetti as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.