Comparing Nutrients in 300 calories New Zealand SpinachVS Sunflower Seeds

Weight per 300 calories

New Zealand Spinach

2143g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 41.7 times more energy per unit of mass than Raw New Zealand Spinach, which is very high in comparison to other foods. New Zealand Spinach having very low energy density.

Which food has more nutrients per 300 calories - New Zealand Spinach or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

4.4%4.3g

Fat

27.3%26.4g

4.3 gvs26.4 g

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

Find Vegetables rich in Fat

2.14%0.69g

Saturated Fat

7.15%2.3g

0.69 gvs2.3 g

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

Find Vegetables rich in Saturated Fat

88.4%1.4g

Omega 3

1.93%0.031g

1.4 gvs0.031 g

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

Find Vegetables rich in Omega 3

1.64%0.28g

Omega 6

69.7%12g

0.28 gvs12 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

41.2%53.6g

Carbohydrate

7.9%10.3g

53.6 gvs10.3 g

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

Find Vegetables rich in Carbohydrate

8.57%6.2g

Sugars

1.86%1.35g

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

6.2 gvs1.35 g

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

Find Vegetables rich in Sugars

Fructose

≤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 gvsNA g

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

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

%1.3g

NA gvs1.3 g

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

Find Vegetables rich in Sucrose

84.6%32g

Fiber

11.6%4.4g

32 gvs4.4 g

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

Find Vegetables rich in Fiber

57.4%32g

Protein

19%10.7g

32 gvs10.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

New Zealand Spinachvs Sunflower Seeds

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

NA μgvs1.54 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

71.4%0.86mg

Vitamin B1

63.4%0.76mg

Thiamine

0.86 mgvs0.76 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

214%2.8mg

Vitamin B2

14%0.18mg

Riboflavin

2.8 mgvs0.18 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

67%10.7mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs4.3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

134%6.7mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

6.7 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

501%6.5mg

Vitamin B6

53%0.69mg

Pyridoxine

6.5 mgvs0.69 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

80.4%321μg

Vitamin B9

29%117μg

Folates and Folic Acid

321 μgvs117 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

714%643mg

Vitamin C

0.8%0.72mg

Ascorbic acid

643 mgvs0.72 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

203%30.4mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

30.4 mgvs18 mg

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

Find Vegetables rich in Vitamin E

6018%7221μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7221 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

New Zealand Spinachvs Sunflower Seeds

124%1243mg

Calcium

4%40mg

1243 mgvs40 mg

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

Find Vegetables rich in Calcium

221%2mg

Copper

103%0.92mg

2 mgvs0.92 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

214%17mg

Iron

33.7%2.7mg

17 mgvs2.7 mg

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

Find Vegetables rich in Iron

199%836mg

Magnesium

39.8%167mg

836 mgvs167 mg

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

Find Vegetables rich in Magnesium

595%13.7mg

Manganese

43.6%1mg

13.7 mgvs1 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

85.7%600mg

Phosphorus

48.4%339mg

600 mgvs339 mg

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

Find Vegetables rich in Phosphorus

82%2786mg

Potassium

9.75%331mg

2786 mgvs331 mg

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

Find Vegetables rich in Potassium

27.3%15μg

Selenium

49.5%27.2μg

15 μgvs27.2 μg

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

Find Vegetables rich in Selenium

186%2786mg

Sodium

0.31%4.62mg

2786 mgvs4.62 mg

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

Find Vegetables rich in Sodium

74%8.14mg

Zinc

23.3%2.57mg

8.14 mgvs2.57 mg

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

Find Vegetables rich in Zinc

54.4%2014g

Water

0.066%2.43g

2014 gvs2.43 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of New Zealand Spinach vs Sunflower Seeds:

Raw New Zealand Spinach has 15.3 times more Vitamin B2, 2.5 times more Vitamin B3, 11.5 times more Vitamin B5, 9.4 times more Vitamin B6, 2.8 times more Vitamin B9, 893.9 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Raw New Zealand Spinach and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
Both Raw New Zealand Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for New Zealand Spinach vs Sunflower Seeds:

Raw New Zealand Spinach has 31 times more Calcium, 2.2 times more Copper, 6.4 times more Iron, 5 times more Magnesium, 13.7 times more Manganese, 1.8 times more Phosphorus, 8.4 times more Potassium, 602.5 times more Sodium, 3.2 times more Zinc and 829 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Selenium than Raw New Zealand Spinach.

Comparison of macro-nutrients per 300 calories:

Raw New Zealand Spinach has 45.9 times more Omega 3, 5.2 times more Carbohydrate, 4.6 times more Sugars, 7.3 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.2 times more Fat, 3.3 times more Saturated Fat and 42.5 times more Omega 6 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw New Zealand Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachSunflower SeedsVS Boiled New Zealand SpinachNew Zealand SpinachVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories New Zealand SpinachVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - New Zealand Spinach or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: