Comparing Nutrients in 100 grams Boiled Chopped Or Leaf Frozen Spinach VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.17% 34kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.7% 0.51g	14.5% 10.5g	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	0.12% 0.09g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 10.5g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	15% 5.7g	38g per day for Men 19-50 years
Protein	7.16% 4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	67% 603μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	42.3% 0.55mg	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	30.3% 121μg	59.3% 237μg	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	2.44% 2.2mg	3% 2.7mg	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	23.6% 3.54mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	451% 541μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	15.3% 153mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	177% 1.6mg	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	24.5% 1.96mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	19.5% 82mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	90% 2.07mg	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	7.14% 50mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	8.9% 302mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	10% 5.5μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Sunflower Seed Butter per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 1.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 15.4 times more Vitamin B3, 15.6 times more Vitamin B5, 4 times more Vitamin B6, 2 times more Vitamin B9 and 6.5 times more Vitamin E than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Sunflower Seed Butter provide similar amounts of Vitamin B2 and Vitamin C per 100 grams.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Chopped Or Leaf Frozen Spinach vs Sunflower Seed Butter:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 2.4 times more Calcium, 32.3 times more Sodium and 143.5 times more Water than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 9.9 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 2.9 times more Manganese, 13.3 times more Phosphorus, 1.9 times more Potassium, 19 times more Selenium and 10 times more Zinc than Boiled and Drained Chopped Or Leaf Frozen Spinach.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Chopped Or Leaf Frozen Spinach have 7.4 times more Omega 3 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 18.1 times more Energy, 63.4 times more Fat, 29.8 times more Saturated Fat, more Omega 6, 4.9 times more Carbohydrate, 20.7 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 100 grams of Boiled Chopped Or Leaf Frozen Spinach provide inadequate amounts of Energy and Omega 6