Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Energy	29% 839kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0.84% 0.61g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	82.5% 743μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	26.4% 0.34mg	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	83% 332μg	51.7% 207μg	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	1.73% 1.56mg	15.4% 14mg	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	343% 51.5mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Spinach	Recommended Dietary Allowance
Calcium	12.3% 123mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	27.4% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.34% 53.6μg	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	76% 6.07mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	57.6% 1.33mg	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	231% 1615mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	9.8% 1.08mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Boiled Spinach:

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B1, 8.4 times more Vitamin B3, 47.9 times more Vitamin B5, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 17.5 times more Vitamin E than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains more Vitamin A, 8.9 times more Vitamin C and 159.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Vitamin B2 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Boiled Spinach:

• Oil Roasted Sunflower Seed Kernels have 10.4 times more Copper, 1.5 times more Magnesium, 2.2 times more Manganese, 20.3 times more Phosphorus, 52.1 times more Selenium and 6.9 times more Zinc than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.6 times more Calcium, 23.3 times more Sodium and 59.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 25.7 times more Energy, 197.3 times more Fat, 164.4 times more Saturated Fat, 2012.2 times more Omega 6, 6.1 times more Carbohydrate, 7.2 times more Sugars, 4.4 times more Fiber and 6.8 times more Protein than Boiled and Drained Spinach.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Spinach have similar amounts of Omega 3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.