Comparing Nutrients in 5 ounces Spinach VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.96% 5.15g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	6.1% 4.4g	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	0.29% 0.21g	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	% 0.16g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.099g	% 3.36g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	74% 665μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.03mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.84% 0.092mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20% 6.02μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68.7% 275μg	83% 332μg	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	44.3% 40mg	1.73% 1.56mg	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	19% 2.88mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	570% 684μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	284% 2.56mg	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	48% 3.84mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	55.3% 1.27mg	128% 2.95mg	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	9.92% 69.5mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.059% 2.2g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Spinach have more Vitamin A, 25.5 times more Vitamin C and 155.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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 and 17.9 times more Vitamin E than Raw Spinach.
• Both Spinach and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Spinach have 26.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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 Raw Spinach.
• Both Spinach and Oil Roasted Sunflower Seeds 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 Spinach have 1.7 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 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 Raw Spinach.
• 5 ounces of Spinach provide inadequate amounts of Energy and Omega 6