Comparing Nutrients in 100 grams Sunflower Seeds VS Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Spinach Spaghetti	15%	4%	81%

Macro Nutrients

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Energy	20% 584kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	1.6% 1.57g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.63% 0.074g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	57.5% 75g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.75% 2.72g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	37% 20.8g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	28.4% 4.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56.8% 227μg	12% 48μg	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	1.56% 1.4mg	0% 0mg	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	234% 35mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	126% 152μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Spinach Spaghetti	Recommended Dietary Allowance
Calcium	7.8% 78mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	55.4% 0.5mg	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	65.6% 5.25mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	115% 2.65mg	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	94% 660mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	115% 63.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.23% 8.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Spinach Spaghetti :

• Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 47.5 times more Vitamin E than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 7.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Vitamin B5 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Spinach Spaghetti :

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 1.4 times more Manganese and 4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 32.8 times more Fat, 19.7 times more Saturated Fat, 40.7 times more Omega 6 and 1.6 times more Protein than Dry Spinach Spaghetti .
• While Dry Spinach Spaghetti contains 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dry Spinach Spaghetti have similar amounts of Omega 3, Sugars and Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dry Spinach Spaghetti have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.