Comparing Nutrients in 7 ounces Frozen Spinach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2% 57.5kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.43% 8.35g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	7.47% 5.4g	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	0.49% 0.36g	NA	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.48g	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	58% 22g	38g per day for Men 19-50 years
Protein	13% 7.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	123% 1.6mg	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	72% 288μg	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	12% 11mg	3.1% 2.78mg	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	38.4% 5.75mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	615% 738μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.6% 256mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	404% 3.63mg	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	47% 3.75mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	182% 4.2mg	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% 97mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Spinach vs Roasted Sunflower Seeds:

• Unprepared Frozen Spinach has more Vitamin A, 3.9 times more Vitamin C and 137.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.9 times more Vitamin B3, 74.9 times more Vitamin B5, 4.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 9 times more Vitamin E than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B2 per 7 oz.
• Both Unprepared Frozen Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Spinach vs Roasted Sunflower Seeds:

• Unprepared Frozen Spinach has 1.8 times more Calcium, 24.7 times more Sodium and 75.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3 times more Manganese, 23.6 times more Phosphorus, 2.5 times more Potassium, 13.2 times more Selenium and 9.4 times more Zinc than Unprepared Frozen Spinach.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 20.1 times more Energy, 87.4 times more Fat, 127.3 times more Saturated Fat, more Omega 6, 5.7 times more Carbohydrate, 4.2 times more Sugars, 3.8 times more Fiber and 5.3 times more Protein than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 7 oz.
• Both Unprepared Frozen Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.