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

Weight per 300 calories

• Canned Spinach with Liquids: 1579g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 31.2 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Spinach with Liquids	Oil Roasted 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% 26g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	35.5% 46g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	91% 34.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	709% 6379μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	229% 916μg	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	237% 213mg	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	168% 25.3mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1311mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	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	312% 25mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	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	72% 505mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	0.021% 0.78g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have more Vitamin A, 1.8 times more Vitamin B1, 11.8 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B6, 7.7 times more Vitamin B9, 382.4 times more Vitamin C, 1.4 times more Vitamin E and 3827.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Canned Spinach Solids and Liquids have 29.7 times more Calcium, 2 times more Copper, 11.5 times more Iron, 13.7 times more Magnesium, 7.4 times more Manganese, 14.8 times more Potassium, 778.9 times more Sodium, 2.5 times more Zinc and 1886.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Selenium than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Spinach Solids and Liquids have 46.9 times more Omega 3, 4 times more Carbohydrate, 3.3 times more Sugars, 6.5 times more Fiber and 3.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Fat, 3.8 times more Saturated Fat and 47.7 times more Omega 6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Canned Spinach Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.