Lets compare vitamin content per 100 grams of Sunflower Seeds vs Boiled Spinach:
Dried Sunflower Seed Kernels have 15.6 times more Vitamin B1, 1.5 times more Vitamin B2, 17 times more Vitamin B3, 7.8 times more Vitamin B5, 5.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 16.9 times more Vitamin E than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 174.7 times more Vitamin A, 7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Sunflower Seeds vs Boiled Spinach:
Dried Sunflower Seed Kernels have 10.3 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 2.1 times more Manganese, 11.8 times more Phosphorus, 1.4 times more Potassium, 35.3 times more Selenium and 6.6 times more Zinc than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 1.7 times more Calcium, 7.8 times more Sodium and 19.3 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, 197.9 times more Fat, 103.6 times more Saturated Fat, 1355.9 times more Omega 6, 5.3 times more Carbohydrate, 6.1 times more Sugars, 3.6 times more Fiber and 7 times more Protein than Boiled and Drained Spinach.
While Boiled and Drained Spinach contains 1.5 times more Omega 3 than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.