Comparing Nutrients in 7 ounces Spinach VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	5.54% 7.2g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 21g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	10% 5.68g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	103% 931μg	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	29% 0.38mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28% 8.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	96% 385μg	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	62% 55.8mg	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	27% 4.03mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.6% 196mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	67.2% 5.38mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	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% 97mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Spinach vs Sunflower Seed Butter:

• 7 ounces of Spinach have 1.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 9.3 times more Vitamin B3, 18 times more Vitamin B5, 2.8 times more Vitamin B6 and 11.3 times more Vitamin E than Raw Spinach.
• Both Spinach and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Raw 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 Spinach vs Sunflower Seed Butter:

• 7 ounces of Spinach have 1.5 times more Calcium, 26.3 times more Sodium and 147.4 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 12.3 times more Copper, 1.5 times more Iron, 3.9 times more Magnesium, 2.3 times more Manganese, 13.6 times more Phosphorus, 104.4 times more Selenium and 9.2 times more Zinc than Raw Spinach.
• Both Spinach and Sunflower Seed Butter contain similar levels of Potassium per seven ounces.
• 7 ounces of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spinach have 2.8 times more Omega 3 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 26.8 times more Energy, 141.5 times more Fat, 74.3 times more Saturated Fat, 374.5 times more Omega 6, 6.4 times more Carbohydrate, 25.1 times more Sugars, 2.6 times more Fiber and 6 times more Protein than Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6