Comparing Nutrients in 5 ounces Sunflower Seed Butter VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Spinach	39%	12%	49%

Macro Nutrients

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Energy	30% 875kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	20.6% 15g	0.82% 0.6g	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	0% 0g	0.29% 0.21g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 15g	% 0.099g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Vitamin A	NA	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	68.7% 275μg	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	4.25% 3.83mg	44.3% 40mg	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	216% 32.4mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Calcium	9.07% 91mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	20.5% 0.18mg	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	73% 5.84mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	55.3% 1.27mg	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	135% 944mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Spinach per 5 oz

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

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

• 5 ounces of Sunflower Seed Butter have 9.3 times more Vitamin B3, 18 times more Vitamin B5, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.3 times more Vitamin E than Spinach.
• While 5 oz of Raw Spinach contain 1.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sunflower Seed Butter have 12.3 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 2.3 times more Manganese, 13.6 times more Phosphorus, 104.4 times more Selenium and 9.2 times more Zinc than Spinach.
• While 5 oz of Raw Spinach contain 1.5 times more Calcium, 26.3 times more Sodium and 147.4 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach contain similar levels of Potassium per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 26.8 times more Energy, 141.5 times more Fat, 74.3 times more Saturated Fat, 374.5 times more Omega 6, 6.4 times more Carbohydrate, 25.1 times more Sugars, 2.6 times more Fiber and 6 times more Protein than Spinach.
• While 5 oz of Raw Spinach contain 2.8 times more Omega 3 than Sunflower Seed Butter no Salt.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6