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Comparing Nutrients in 500 calories Boiled New Zealand SpinachVS Roasted Sunflower Seeds

Weight per 500 calories

Boiled New Zealand Spinach
4167g
Roasted Sunflower Seeds
86g

Dry Roasted Sunflower Seed Kernels no Salt have 48.5 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is very high in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled New Zealand Spinach or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach
34%
10%
56%
Roasted Sunflower Seeds
12%
72%
16%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.3%7.1g
Fat
44%42.8g
7.1 gvs42.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.5%1.13g
Saturated Fat
14%4.5g
1.13 gvs4.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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146%2.33g
Omega 3
3.7%0.059g
2.33 gvs0.059 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.7%0.46g
Omega 6
166%28g
0.46 gvs28 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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68.3%88.8g
Carbohydrate
16%20.7g
88.8 gvs20.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.4%10.4g
Sugars
3.23%2.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs2.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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154%58.3g
Fiber
25%9.54g
58.3 gvs9.54 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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97%54g
Protein
29.7%16.6g
54 gvs16.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
0%0μg
RAE, retinol activity equivalents
NA μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
7.6%0.091mg
Thiamine
1.25 mgvs0.091 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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343%4.46mg
Vitamin B2
16.3%0.21mg
Riboflavin
4.46 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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102%16.3mg
Vitamin B3
38%6.05mg
Niacin, nicotinic acid, niacinamide
16.3 mgvs6.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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213%10.7mg
Vitamin B5
121%6.05mg
Pantothenic acid
10.7 mgvs6.05 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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760%9.88mg
Vitamin B6
53%0.69mg
Pyridoxine
9.88 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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83.3%333μg
Vitamin B9
51%204μg
Folates and Folic Acid
333 μgvs204 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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741%667mg
Vitamin C
1.34%1.2mg
Ascorbic acid
667 mgvs1.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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342%51.3mg
Vitamin E
149%22.4mg
Tocopherols and Tocotrienols
51.3 mgvs22.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10139%12167μg
Vitamin K
1.93%2.3μg
Phytomenadione or phylloquinone
12167 μgvs2.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

200%2000mg
Calcium
6%60mg
2000 mgvs60 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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356%3.2mg
Copper
175%1.57mg
3.2 mgvs1.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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344%27.5mg
Iron
41%3.26mg
27.5 mgvs3.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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317%1333mg
Magnesium
26.4%111mg
1333 mgvs111 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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953%22mg
Manganese
79%1.8mg
22 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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131%917mg
Phosphorus
142%992mg
917 mgvs992 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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125%4250mg
Potassium
21.5%730mg
4250 mgvs730 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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68%37.5μg
Selenium
124%68μg
37.5 μgvs68 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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297%4458mg
Sodium
0.17%2.58mg
4458 mgvs2.58 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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117%13mg
Zinc
41.3%4.54mg
13 mgvs4.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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107%3950g
Water
0.028%1.03g
3950 gvs1.03 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled New Zealand Spinach vs Roasted Sunflower Seeds:
Comparing minerals per 500 calories for Boiled New Zealand Spinach vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: