Lets compare vitamin content per 100 grams of Sunflower Seeds vs Cooked Malabar Spinach:
Dried Sunflower Seed Kernels have 14 times more Vitamin B1, 2.8 times more Vitamin B2, 10.6 times more Vitamin B3, 8.4 times more Vitamin B5, 15.6 times more Vitamin B6 and 2 times more Vitamin B9 than Cooked Malabar Spinach.
While Cooked Malabar Spinach contains 19.3 times more Vitamin A and 4.2 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Cooked Malabar Spinach:
Dried Sunflower Seed Kernels have 16.2 times more Copper, 3.5 times more Iron, 6.8 times more Magnesium, 7.6 times more Manganese, 18.3 times more Phosphorus, 2.5 times more Potassium, 58.9 times more Selenium and 16.7 times more Zinc than Cooked Malabar Spinach.
While Cooked Malabar Spinach contains 1.6 times more Calcium, 6.1 times more Sodium and 19.6 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Dried Sunflower Seed Kernels have 25.4 times more Energy, 66 times more Fat, 7.4 times more Carbohydrate, 4.1 times more Fiber and 7 times more Protein than Cooked Malabar Spinach.
Both Dried Sunflower Seed Kernels as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.