Comparing Nutrients in 500 calories Sunflower Seeds VS Frozen Spinach

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Frozen Spinach: 1724g

Sunflower Seeds have 20.1 times more energy per 100g than Frozen Spinach. It has very high energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Frozen Spinach?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	56% 72.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	15.5% 11.2g	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	4.3% 3.1g	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	% 4.14g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 4.14g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	132% 50g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Spinach	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	276% 2.5mg	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	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	528% 12mg	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	121% 845mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	42% 1555g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Frozen Spinach:

• Unprepared Frozen Spinach contains 3933.6 times more Vitamin A, 1.3 times more Vitamin B1, 12.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6, 12.9 times more Vitamin B9, 79.1 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Spinach have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Frozen Spinach:

• Unprepared Frozen Spinach contains 33.3 times more Calcium, 1.6 times more Copper, 7.2 times more Iron, 4.6 times more Magnesium, 7.3 times more Manganese, 1.5 times more Phosphorus, 10.8 times more Potassium, 2.3 times more Selenium, 165.6 times more Sodium, 2.3 times more Zinc and 383.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.5 times more Fat, 5.4 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 27.5 times more Omega 3, 4.2 times more Carbohydrate, 5 times more Sugars, 6.8 times more Fiber and 3.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Unprepared Frozen Spinach have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.