Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Sunflower Seeds:
Canned Spinach Solids and Liquids have 134.7 times more Vitamin A, 9.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 82.2 times more Vitamin B1, 3.3 times more Vitamin B2, 30.8 times more Vitamin B3, 29.7 times more Vitamin B5, 16.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 22 times more Vitamin E than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Canned Spinach with Liquids vs Sunflower Seeds:
Canned Spinach Solids and Liquids have 8.3 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15.5 times more Copper, 3.3 times more Iron, 5.8 times more Magnesium, 4 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 44.2 times more Selenium and 11.9 times more Zinc than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Canned Spinach Solids and Liquids have 2 times more Omega 3 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 30.7 times more Energy, 139.1 times more Fat, 74.3 times more Saturated Fat, 1002.2 times more Omega 6, 6.8 times more Carbohydrate, 7.9 times more Sugars, 3.9 times more Fiber and 9.8 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.