Comparing Nutrients in 300 calories Boiled Spinach VS Roasted Sunflower Seeds

Weight per 300 calories

• Boiled Spinach: 1304g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more energy per unit of mass than Boiled and Drained Spinach, which is very high in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	82.4% 31.3g	15% 5.72g	38g per day for Men 19-50 years
Protein	69% 38.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	759% 6835μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	32% 0.41mg	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	476% 1904μg	30.5% 122μg	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	142% 128mg	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	181% 27mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	177% 1774mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	47.3% 1.1mg	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	104% 730mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	32% 1190g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has more Vitamin A, 22.7 times more Vitamin B1, 24.3 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B6, 15.6 times more Vitamin B9, 177.1 times more Vitamin C, 2 times more Vitamin E and 4626 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Spinach has 49.2 times more Calcium, 2.4 times more Copper, 23.8 times more Iron, 17.1 times more Magnesium, 11.2 times more Manganese, 1.2 times more Phosphorus, 13.9 times more Potassium, 590.4 times more Sodium, 3.6 times more Zinc and 1923.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Selenium than Boiled and Drained Spinach.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Spinach has 33.7 times more Omega 3, 3.9 times more Carbohydrate, 4 times more Sugars, 5.5 times more Fiber and 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Fat, 4.8 times more Saturated Fat and 76.2 times more Omega 6 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.