Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.66% 48kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.23% 6.8g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1% 0.72g	NA	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	0.18% 0.13g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	43% 16.3g	38g per day for Men 19-50 years
Protein	10% 5.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	95% 855μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	87.8% 1.14mg	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	43% 172μg	84.3% 337μg	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	3.46% 3.1mg	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	33.5% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	639% 766μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.7% 217mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	289% 2.6mg	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	34.7% 2.78mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	130% 3mg	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	10% 71mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Toasted Sunflower Seeds:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has more Vitamin A and 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 9.6 times more Vitamin B3, 94.1 times more Vitamin B5, 5.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Toasted Sunflower Seeds:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt has 2.7 times more Calcium, 107.3 times more Sodium and 88.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 11.4 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 23.2 times more Phosphorus, 1.6 times more Potassium and 10.8 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 65.3 times more Fat, 165.4 times more Saturated Fat, more Omega 6, 4.3 times more Carbohydrate, 3.1 times more Fiber and 4.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 5 oz.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.