Comparing Nutrients in 7 ounces Spinach VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	399% 68g	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% 45.4g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 4.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	55.4% 21g	38g per day for Men 19-50 years
Protein	10% 5.68g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	103% 931μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.8% 0.39mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	799% 958μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.6% 196mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	77.4% 1.8mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Spinach versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Spinach have more Vitamin A, 25.5 times more Vitamin C and 155.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 106.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 17.9 times more Vitamin E than Raw Spinach.
• Both Spinach and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Spinach have 26.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 13.9 times more Copper, 1.6 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 23.2 times more Phosphorus, 78.2 times more Selenium and 9.8 times more Zinc than Raw Spinach.
• Both Spinach and Oil Roasted Sunflower Seeds contain similar levels of Calcium and 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 1.7 times more Omega 3 than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 25.7 times more Energy, 131.5 times more Fat, 112.2 times more Saturated Fat, 1315.7 times more Omega 6, 6.3 times more Carbohydrate, 7.4 times more Sugars, 4.8 times more Fiber and 7 times more Protein than Raw Spinach.
• 7 ounces of Spinach provide inadequate amounts of Energy and Omega 6