Comparing Nutrients in 5 ounces Canned Spinach with Liquids VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Energy	0.93% 27kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	22% 28.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	5.12% 3.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	32% 12g	38g per day for Men 19-50 years
Protein	5.34% 3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63.6% 573μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.08% 0.054mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	147% 1.9mg	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	20.6% 82.2μg	80.4% 322μg	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	21.3% 19mg	2.2% 2mg	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	15% 2.27mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.8% 118mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	283% 2.55mg	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	28% 2.24mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	120% 2.76mg	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	6.48% 45.4mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	7.1% 106mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Spinach with Liquids vs Sunflower Seeds:

• Canned Spinach Solids and Liquids have 134.7 times more Vitamin A, 9.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 82.2 times more Vitamin B1, 3.3 times more Vitamin B2, 30.8 times more Vitamin B3, 29.7 times more Vitamin B5, 16.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 22 times more Vitamin E than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Spinach with Liquids vs Sunflower Seeds:

• Canned Spinach Solids and Liquids have 8.3 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.5 times more Copper, 3.3 times more Iron, 5.8 times more Magnesium, 4 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 44.2 times more Selenium and 11.9 times more Zinc than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Spinach Solids and Liquids have 2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 30.7 times more Energy, 139.1 times more Fat, 74.3 times more Saturated Fat, 1002.2 times more Omega 6, 6.8 times more Carbohydrate, 7.9 times more Sugars, 3.9 times more Fiber and 9.8 times more Protein than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.