Comparing Nutrients in 500 calories Spinach VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Spinach: 2174g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 25.7 times more energy per unit of mass than Raw Spinach, which is very high in comparison to other foods. Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	188% 3g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.7% 79g	15% 19.3g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	3.62% 2.63g	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	4.5% 3.26g	0% 0g	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	% 2.4g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 2g	g per day for Men 19-50 years
Fiber	126% 48g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	111% 62g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	49.4% 198μg	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	679% 611mg	1.03% 0.93mg	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	294% 44mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	215% 2152mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	169% 1.52mg	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	736% 59mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	76.4% 1.76mg	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	152% 1065mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Raw Spinach has more Vitamin A, 6.3 times more Vitamin B1, 17.4 times more Vitamin B2, 4.5 times more Vitamin B3, 6.3 times more Vitamin B6, 21.3 times more Vitamin B9, 657.5 times more Vitamin C, 1.4 times more Vitamin E and 4009.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spinach vs Oil Roasted Sunflower Seeds:

• Raw Spinach has 29.3 times more Calcium, 1.9 times more Copper, 16.3 times more Iron, 16 times more Magnesium, 11.1 times more Manganese, 29.7 times more Potassium, 677.8 times more Sodium, 2.6 times more Zinc and 1527.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Selenium than Raw Spinach.
• Both Raw Spinach and Oil Roasted Sunflower Seed Kernels have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 43.9 times more Omega 3, 4.1 times more Carbohydrate, 3.5 times more Sugars, 5.3 times more Fiber and 3.7 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Fat, 4.4 times more Saturated Fat and 51.1 times more Omega 6 than Raw Spinach.
• Both Raw Spinach and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.