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

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 30.7 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 500 calories - Canned Spinach with Liquids or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• Canned Spinach Solids and Liquids have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Selenium than Canned Spinach Solids and Liquids.

Comparison of macro-nutrients per 500 calories:

• Canned Spinach Solids and Liquids have 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.
• While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 2.4 times more Saturated Fat and 32.6 times more Omega 6 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.