Comparing Nutrients in 100 grams Spinach VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Spinach VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of 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 Spinach vs Sunflower Seed Butter:

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

• 100 grams of Spinach have 1.5 times more Calcium, 26.3 times more Sodium and 147.4 times more Water than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 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 Raw Spinach.
• Both Spinach and Sunflower Seed Butter 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 Spinach have 2.8 times more Omega 3 than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 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 Raw Spinach.
• 100 grams of Spinach provide inadequate amounts of Energy and Omega 6