Comparing Nutrients in 7 ounces Sunflower Seeds VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	40% 1159kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.42g	g per day for Men 19-50 years
Fiber	45% 17g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	20.8% 0.27mg	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	113% 450μg	60% 240μg	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	3.1% 2.78mg	4.85% 4.37mg	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	465% 69.8mg	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	35.5% 0.32mg	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	130% 10.4mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	62% 1.42mg	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	187% 1310mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.77% 176g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Dried Sunflower Seed Kernels have 19 times more Vitamin B1, 2 times more Vitamin B2, 19 times more Vitamin B3, 15.1 times more Vitamin B5, 9.9 times more Vitamin B6, 1.9 times more Vitamin B9 and 9.9 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 201 times more Vitamin A, 1.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Dried Sunflower Seed Kernels have 11.2 times more Copper, 2.7 times more Iron, 4 times more Magnesium, 2.7 times more Manganese, 13.2 times more Phosphorus, 2.1 times more Potassium, 9.6 times more Selenium and 10.2 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 2 times more Calcium, 35.8 times more Sodium and 18.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 17.2 times more Energy, 59.1 times more Fat, 123.8 times more Saturated Fat, more Omega 6, 4.2 times more Carbohydrate, 5.1 times more Sugars, 2.3 times more Fiber and 5.2 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 1.4 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.