Comparing Nutrients in 5 ounces Boiled Mustard Spinach VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Mustard Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	NA	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	7.46% 2.83g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	60% 0.78mg	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	26% 103μg	84% 336μg	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	102% 92mg	4.25% 3.83mg	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	NA	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	22.4% 224mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	252% 2.26mg	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	14% 1.13mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	128% 2.94mg	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	3.64% 25.5mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	12% 404mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Spinach VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mustard Spinach versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Mustard Spinach vs Sunflower Seed Butter:

• 5 ounces of Boiled Mustard Spinach have 24.1 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B1, 2.6 times more Vitamin B2, 15.7 times more Vitamin B3, 9.8 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mustard Spinach vs Sunflower Seed Butter:

• 5 ounces of Boiled Mustard Spinach have 2.5 times more Calcium and 152.4 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 31.9 times more Copper, 5.2 times more Iron, 44.4 times more Magnesium, 7.7 times more Manganese, 37 times more Phosphorus, 2 times more Potassium, 174 times more Selenium and 44.5 times more Zinc than Boiled and Drained Mustard Spinach.
• 5 ounces of Boiled Mustard Spinach lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sunflower Seed Butter no Salt contain 38.6 times more Energy, 276 times more Fat, 8.3 times more Carbohydrate, 2.9 times more Fiber and 10.2 times more Protein than Boiled and Drained Mustard Spinach.
• 5 ounces of Boiled Mustard Spinach provide inadequate amounts of Energy