Comparing Nutrients in 7 ounces Spinach VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Spinach	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	269% 45.7g	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	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	7.17% 5.2g	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	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	% 4.96g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	45% 17g	38g per day for Men 19-50 years
Protein	10% 5.68g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Spinach	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	103% 931μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	205% 2.67mg	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	113% 450μg	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	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	27% 4.03mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.6% 196mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	397% 3.57mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Raw Spinach has 156.3 times more Vitamin A, 20.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19 times more Vitamin B1, 1.9 times more Vitamin B2, 11.5 times more Vitamin B3, 17.4 times more Vitamin B5, 6.9 times more Vitamin B6 and 17.3 times more Vitamin E than Raw Spinach.
• Both Raw Spinach and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Spinach vs Sunflower Seeds:

• Raw Spinach has 1.3 times more Calcium, 8.8 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 13.5 times more Phosphorus, 53 times more Selenium and 9.4 times more Zinc than Raw Spinach.
• Both Raw Spinach and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Spinach has 2.3 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.4 times more Energy, 131.9 times more Fat, 70.7 times more Saturated Fat, 886.5 times more Omega 6, 5.5 times more Carbohydrate, 6.2 times more Sugars, 3.9 times more Fiber and 7.3 times more Protein than Raw Spinach.
• Both Raw Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.