Comparing Nutrients in 300 calories Canned Spinach with Liquids VS Sunflower Seeds

Weight per 300 calories

• Canned Spinach with Liquids: 1579g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 30.7 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is very high in comparison to other foods. Canned Spinach with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Spinach with Liquids or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	35.5% 46g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	91% 34.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	709% 6379μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	229% 916μg	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	237% 213mg	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	168% 25.3mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1311mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	312% 25mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	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	72% 505mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Spinach with Liquids vs Sunflower Seeds:

• Canned Spinach Solids and Liquids have 4139.2 times more Vitamin A, 9.2 times more Vitamin B2, 1.8 times more Vitamin B6, 7.9 times more Vitamin B9, 296.4 times more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Vitamin B1 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach with Liquids vs Sunflower Seeds:

• Canned Spinach Solids and Liquids have 32.7 times more Calcium, 2 times more Copper, 9.3 times more Iron, 5.3 times more Magnesium, 7.8 times more Manganese, 1.5 times more Phosphorus, 11 times more Potassium, 256.1 times more Sodium, 2.6 times more Zinc and 605.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Selenium than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 300 calories:

• Canned Spinach Solids and Liquids have 62.5 times more Omega 3, 4.5 times more Carbohydrate, 3.9 times more Sugars, 7.9 times more Fiber and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 2.4 times more Saturated Fat and 32.6 times more Omega 6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.