Comparing Nutrients in 7 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	2.33% 67.5kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.4% 1g	29% 21g	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	0.25% 0.18g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 21g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	133% 1197μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	84% 1.1mg	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	60% 240μg	118% 470μg	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	4.85% 4.37mg	5.95% 5.36mg	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	47% 7.03mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	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	30.4% 304mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	352% 3.17mg	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	48.6% 3.9mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	179% 4.1mg	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	14% 99mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.77% 176g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Chopped Or Leaf Frozen Spinach versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 7 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 7 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 7 ounces:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach have 7.4 times more Omega 3 than Sunflower Seed Butter.
• While 7 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.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6