Comparing Nutrients in 5 ounces Boiled Chopped Or Leaf Frozen Spinach VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.66% 48kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	81% 14g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	1% 0.72g	20.6% 15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 15g	g per day for Men 19-50 years
Fiber	14% 5.24g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	10% 5.7g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	95% 855μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	60% 0.78mg	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% 336μg	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	4.25% 3.83mg	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	216% 32.4mg	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	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	21.7% 217mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	252% 2.26mg	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	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	128% 2.94mg	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	135% 944mg	700mg per day for Men 19-50 years
Potassium	12.6% 428mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	9.17% 137mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 15.4 times more Vitamin B3, 15.6 times more Vitamin B5, 4 times more Vitamin B6, 2 times more Vitamin B9 and 6.5 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin C per five ounces.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 2.4 times more Calcium, 32.3 times more Sodium and 143.5 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 9.9 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, 19 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach have 7.4 times more Omega 3 than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 18.1 times more Energy, 63.4 times more Fat, 29.8 times more Saturated Fat, more Omega 6, 4.9 times more Carbohydrate, 20.7 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 5 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6