Comparing Nutrients in 100 grams Sunflower Seed Butter VS Spinach

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Energy	21.3% 617kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.2% 0.063g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	8.63% 0.14g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.8% 3.63g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	0.58% 0.42g	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% 0g	0.21% 0.15g	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	% 0g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0.07g	g per day for Men 19-50 years
Fiber	15% 5.7g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	31% 17.3g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Vitamin A	NA	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	4.53% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14% 4.25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	48.5% 194μg	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	3% 2.7mg	31.2% 28mg	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	153% 23mg	13.5% 2.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	402% 483μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Spinach	Recommended Dietary Allowance
Calcium	6.4% 64mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	14.4% 0.13mg	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	51.5% 4.12mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	39% 0.9mg	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	95% 666mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	5.27% 79mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs Spinach:

• 100 grams of Sunflower Seed Butter have 9.3 times more Vitamin B3, 18 times more Vitamin B5, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9 and 11.3 times more Vitamin E than Spinach.
• While 100 g of Raw Spinach contain 1.5 times more Vitamin B1 and 10.4 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs Spinach:

• 100 grams of Sunflower Seed Butter have 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 Spinach.
• While 100 g of Raw Spinach contain 1.5 times more Calcium, 26.3 times more Sodium and 147.4 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Spinach contain similar levels of Potassium per 100 grams.
• 100 grams of Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Butter have 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 Spinach.
• While 100 g of Raw Spinach contain 2.8 times more Omega 3 than Sunflower Seed Butter no Salt.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6