Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Spinach

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Spinach	Recommended Dietary Allowance
Energy	29% 839kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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% 32.4g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.099g	g per day for Men 19-50 years
Fiber	39.5% 15g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Spinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Spinach	Recommended Dietary Allowance
Calcium	12.3% 123mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Spinach per 5 oz

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 106.8 times more Vitamin B5, 4.1 times more Vitamin B6, 1.2 times more Vitamin B9 and 17.9 times more Vitamin E than Spinach.
• While 5 oz of Raw Spinach contain more Vitamin A, 25.5 times more Vitamin C and 155.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 13.9 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 23.2 times more Phosphorus, 78.2 times more Selenium and 9.8 times more Zinc than Spinach.
• While 5 oz of Raw Spinach contain 26.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Spinach contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 25.7 times more Energy, 131.5 times more Fat, 112.2 times more Saturated Fat, 1315.7 times more Omega 6, 6.3 times more Carbohydrate, 7.4 times more Sugars, 4.8 times more Fiber and 7 times more Protein than Spinach.
• While 5 oz of Raw Spinach contain 1.7 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6