Comparing Nutrients in 500 calories Frozen Spinach VS Sunflower Seeds

Weight per 500 calories

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

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Unprepared Frozen Spinach, which is very high in comparison to other foods. Frozen Spinach having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Spinach	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	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	625% 2500μg	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	105% 95mg	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	333% 50mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Sunflower Seeds	Recommended Dietary Allowance
Calcium	222% 2224mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	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	407% 32.6mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	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	121% 845mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	42% 1555g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 3933.6 times more Vitamin A, 1.3 times more Vitamin B1, 12.7 times more Vitamin B2, 1.2 times more Vitamin B3, 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 Unprepared Frozen Spinach 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 Frozen Spinach vs Sunflower Seeds:

• Unprepared Frozen Spinach has 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:

• Unprepared Frozen Spinach has 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.
• While Dried Sunflower Seed Kernels contain 4.5 times more Fat, 5.4 times more Saturated Fat and more Omega 6 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Unprepared Frozen Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.