Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Spinach with Liquids

36%

14%

50%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Canned Spinach with Liquidsvs Oil Roasted Sunflower Seeds

2.97%86kcal

Energy

93%2685kcal

86 kcalvs2685 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.73%1.68g

Fat

240%233g

1.68 gvs233 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.85%0.27g

Saturated Fat

100%32g

0.27 gvs32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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34.6%0.55g

Omega 3

23%0.37g

0.55 gvs0.37 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.61%0.1g

Omega 6

913%155g

0.1 gvs155 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13.2g

Carbohydrate

80%104g

13.2 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.06%1.5g

Sugars

19.5%14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.5 gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.36g

NA gvs3.36 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%10.8g

NA gvs10.8 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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26.3%9.98g

Fiber

127%48g

9.98 gvs48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.57g

Protein

162%91g

9.57 gvs91 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Spinach with Liquidsvs Oil Roasted Sunflower Seeds

204%1833μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1833 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.8%0.082mg

Vitamin B1

121%1.45mg

Thiamine

0.082 mgvs1.45 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37%0.48mg

Vitamin B2

98%1.27mg

Riboflavin

0.48 mgvs1.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.7%1.23mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

1.23 mgvs18.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.45%0.17mg

Vitamin B5

630%31.5mg

Pantothenic acid

0.17 mgvs31.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B6

276%3.6mg

Pyridoxine

0.36 mgvs3.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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65.8%263μg

Vitamin B9

265%1061μg

Folates and Folic Acid

263 μgvs1061 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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68%61.2mg

Vitamin C

5.54%5mg

Ascorbic acid

61.2 mgvs5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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48.4%7.26mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

7.26 mgvs165 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1439%1727μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

1727 μgvs14 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Spinach with Liquidsvs Oil Roasted Sunflower Seeds

37.6%376mg

Calcium

39.5%395mg

376 mgvs395 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58.5%0.53mg

Copper

909%8.2mg

0.53 mgvs8.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.6%7.17mg

Iron

243%19.4mg

7.17 mgvs19.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.5%254mg

Magnesium

137%576mg

254 mgvs576 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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97%2.24mg

Manganese

410%9.43mg

2.24 mgvs9.43 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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20.7%145mg

Phosphorus

738%5166mg

145 mgvs5166 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.7%1043mg

Potassium

64.4%2191mg

1043 mgvs2191 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.9%5.44μg

Selenium

645%355μg

5.44 μgvs355 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22.7%340mg

Sodium

0.91%13.6mg

340 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg

Zinc

215%23.6mg

1.9 mgvs23.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11.4%423g

Water

0.19%7g

423 gvs7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Canned Spinach with Liquids vs Oil Roasted Sunflower Seeds:

Canned Spinach Solids and Liquids have more Vitamin A, 12.3 times more Vitamin C and 122.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 2.6 times more Vitamin B2, 15.2 times more Vitamin B3, 182.6 times more Vitamin B5, 9.9 times more Vitamin B6, 4 times more Vitamin B9 and 22.7 times more Vitamin E than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Canned Spinach Solids and Liquids have 25 times more Sodium and 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 15.6 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 4.2 times more Manganese, 35.6 times more Phosphorus, 2.1 times more Potassium, 65.2 times more Selenium and 12.4 times more Zinc than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Spinach Solids and Liquids have 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 138.6 times more Fat, 117.8 times more Saturated Fat, 1487.3 times more Omega 6, 7.8 times more Carbohydrate, 9.4 times more Sugars, 4.8 times more Fiber and 9.5 times more Protein than Canned Spinach Solids and Liquids.
Both Canned Spinach Solids and Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Spinach with LiquidsVS Boiled Chopped Or Leaf Frozen Spinach with SaltOil Roasted Sunflower SeedsVS Boiled Chopped Or Leaf Frozen Spinach with SaltCanned Spinach with LiquidsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound Canned Spinach with LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: