Comparing Nutrients in 7 ounces Cooked Malabar Spinach VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.38g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	11% 4.17g	55.4% 21g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	121% 1.57mg	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	56.6% 226μg	116% 464μg	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	13% 11.7mg	2.43% 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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Malabar Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.6% 246mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	398% 3.58mg	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	36.7% 2.94mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	179% 4.13mg	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	10.2% 71.4mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Malabar Spinach versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Malabar Spinach vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cooked Malabar Spinach have more Vitamin A and 5.4 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.2 times more Vitamin B3, 51.4 times more Vitamin B5, 9.2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cooked Malabar Spinach.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Malabar Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Malabar Spinach vs Oil Roasted Sunflower Seeds:

• 7 ounces of Cooked Malabar Spinach have 1.4 times more Calcium, 18.3 times more Sodium and 60.1 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 16.3 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 8.2 times more Manganese, 31.6 times more Phosphorus, 1.9 times more Potassium, 86.9 times more Selenium and 17.4 times more Zinc than Cooked Malabar Spinach.
• 7 ounces of Cooked Malabar Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 25.7 times more Energy, 65.8 times more Fat, 8.4 times more Carbohydrate, 5 times more Fiber and 6.7 times more Protein than Cooked Malabar Spinach.
• 7 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy