Comparing Nutrients in 7 ounces Sunflower Seed Flour VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Spinach	39%	12%	49%

Macro Nutrients

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Energy	22.3% 647kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	27% 10.3g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	170% 95g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	527% 6.32mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	262% 13mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 441μg	96% 385μg	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	2.87% 2.58mg	62% 55.8mg	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	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Spinach	Recommended Dietary Allowance
Calcium	22.6% 226mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	28.7% 0.26mg	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	164% 13mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	77.4% 1.8mg	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	195% 1367mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	210% 115μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	89.3% 9.82mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Spinach per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seed Flour versus 7 oz of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seed Flour vs Spinach:

• 7 ounces of Sunflower Seed Flour have 40.9 times more Vitamin B1, 1.4 times more Vitamin B2, 10.1 times more Vitamin B3, 101.5 times more Vitamin B5 and 3.9 times more Vitamin B6 than Spinach.
• While 7 oz of Raw Spinach contain 234.5 times more Vitamin A and 21.6 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Spinach provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seed Flour vs Spinach:

• 7 ounces of Sunflower Seed Flour have 13.2 times more Copper, 2.4 times more Iron, 4.4 times more Magnesium, 2.2 times more Manganese, 14.1 times more Phosphorus, 58.2 times more Selenium and 9.3 times more Zinc than Spinach.
• While 7 oz of Raw Spinach contain 8.3 times more Potassium, 26.3 times more Sodium and 12.2 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Spinach contain similar levels of Calcium per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Flour have 14.2 times more Energy, 33.4 times more Omega 6, 9.9 times more Carbohydrate, 2.4 times more Fiber and 16.8 times more Protein than Spinach.
• While 7 oz of Raw Spinach contain 69 times more Omega 3 than Partially Defatted Sunflower Seed Flour.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6