Lets compare vitamin content per 14 ounces of Boiled Spinach vs Sunflower Seeds:
Boiled and Drained Spinach has 174.7 times more Vitamin A, 7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Boiled and Drained Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Boiled Spinach vs Sunflower Seeds:
Boiled and Drained Spinach has 1.7 times more Calcium, 7.8 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Spinach has 1.5 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Boiled and Drained Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.