Comparing Nutrients in 500 calories Sunflower Seeds VS Canned Spinach with Liquids

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Canned Spinach with Liquids: 2632g

Sunflower Seeds have 30.7 times more energy per 100g than Canned Spinach with Liquids. It has very high energy density when compared to other foods. Canned Spinach Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Canned Spinach with Liquids?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	201% 3.2g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	59% 77g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	12% 8.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	152% 58g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	99% 55.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1181% 10632μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	162% 2.1mg	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	48.6% 194μg	382% 1526μg	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	1.33% 1.2mg	395% 355mg	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	201% 30mg	281% 42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8351% 10021μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	218% 2184mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	339% 3.05mg	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	56% 4.5mg	520% 41.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	564% 13mg	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	80.7% 565mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	178% 6053mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	57.4% 31.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	132% 1974mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	66.3% 2453g	3700g per day for Men 19-50 years

Sunflower Seeds VS Canned Spinach With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or Canned Spinach with Liquids?

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Canned Spinach with Liquids:

• 500 calories of Sunflower Seeds have 2.7 times more Vitamin B1 than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 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.
• Both Sunflower Seeds and Canned Spinach with Liquids provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dried Sunflower Seed Kernels as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seeds vs Canned Spinach with Liquids:

• 500 calories of Sunflower Seeds have 1.4 times more Selenium than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 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.
• 500 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have 4.5 times more Fat, 2.4 times more Saturated Fat and 32.6 times more Omega 6 than Canned Spinach with Liquids.
• While 500 kcal of Canned Spinach Solids and Liquids contain 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.
• Both Sunflower Seeds and Canned Spinach with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Canned Spinach with Liquids provide inadequate amounts of Omega 6