Comparing Nutrients in 300 calories Sunflower SeedsVS Boiled New Zealand Spinach

Weight per 300 calories

Sunflower Seeds

51.4g

Boiled New Zealand Spinach

2500g

Sunflower Seeds have 48.7 times more energy per 100g than Boiled New Zealand Spinach. It has very high energy density when compared to other foods. Boiled and Drained New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Boiled New Zealand Spinach

34%

10%

56%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Boiled New Zealand Spinach

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.3%26.4g

Fat

4.4%4.25g

26.4 gvs4.25 g

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

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7.15%2.3g

Saturated Fat

2.1%0.68g

2.3 gvs0.68 g

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

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1.93%0.031g

Omega 3

87.5%1.4g

0.031 gvs1.4 g

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

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69.7%12g

Omega 6

1.6%0.28g

12 gvs0.28 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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7.9%10.3g

Carbohydrate

41%53.3g

10.3 gvs53.3 g

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

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1.86%1.35g

Sugars

8.62%6.25g

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

1.35 gvs6.25 g

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

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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 .

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Glucose

NA gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

92%35g

4.4 gvs35 g

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

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19%10.7g

Protein

58%32.5g

10.7 gvs32.5 g

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

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Vitamins

Sunflower Seedsvs Boiled New Zealand Spinach

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 μgvsNA μg

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

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63.4%0.76mg

Vitamin B1

62.5%0.75mg

Thiamine

0.76 mgvs0.75 mg

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

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14%0.18mg

Vitamin B2

206%2.68mg

Riboflavin

0.18 mgvs2.68 mg

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

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26.8%4.3mg

Vitamin B3

61%9.75mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs9.75 mg

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

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11.6%0.58mg

Vitamin B5

128%6.4mg

Pantothenic acid

0.58 mgvs6.4 mg

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

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53%0.69mg

Vitamin B6

456%5.93mg

Pyridoxine

0.69 mgvs5.93 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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29%117μg

Vitamin B9

50%200μg

Folates and Folic Acid

117 μgvs200 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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0.8%0.72mg

Vitamin C

444%400mg

Ascorbic acid

0.72 mgvs400 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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120%18mg

Vitamin E

205%30.8mg

Tocopherols and Tocotrienols

18 mgvs30.8 mg

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

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0%0μg

Vitamin K

6083%7300μg

Phytomenadione or phylloquinone

0 μgvs7300 μg

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

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Minerals

Sunflower Seedsvs Boiled New Zealand Spinach

4%40mg

Calcium

120%1200mg

40 mgvs1200 mg

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

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103%0.92mg

Copper

214%1.93mg

0.92 mgvs1.93 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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33.7%2.7mg

Iron

206%16.5mg

2.7 mgvs16.5 mg

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

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39.8%167mg

Magnesium

190%800mg

167 mgvs800 mg

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

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43.6%1mg

Manganese

572%13mg

1 mgvs13 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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48.4%339mg

Phosphorus

78.6%550mg

339 mgvs550 mg

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

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9.75%331mg

Potassium

75%2550mg

331 mgvs2550 mg

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

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49.5%27.2μg

Selenium

41%22.5μg

27.2 μgvs22.5 μg

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

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0.31%4.62mg

Sodium

178%2675mg

4.62 mgvs2675 mg

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

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23.3%2.57mg

Zinc

70.5%7.75mg

2.57 mgvs7.75 mg

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

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0.066%2.43g

Water

64%2370g

2.43 gvs2370 g

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

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

Boiled and Drained New Zealand Spinach contains 14.7 times more Vitamin B2, 2.3 times more Vitamin B3, 11 times more Vitamin B5, 8.6 times more Vitamin B6, 1.7 times more Vitamin B9, 556.2 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B1 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Dried Sunflower Seed Kernels have 1.2 times more Selenium than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 29.9 times more Calcium, 2.1 times more Copper, 6.1 times more Iron, 4.8 times more Magnesium, 13.1 times more Manganese, 1.6 times more Phosphorus, 7.7 times more Potassium, 578.6 times more Sodium, 3 times more Zinc and 975.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 6.2 times more Fat, 3.4 times more Saturated Fat and 43.1 times more Omega 6 than Boiled and Drained New Zealand Spinach.
While Boiled and Drained New Zealand Spinach contains 45.4 times more Omega 3, 5.2 times more Carbohydrate, 4.6 times more Sugars, 7.9 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Boiled and Drained New Zealand Spinach have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsBoiled New Zealand SpinachVS Roasted Sunflower SeedsSunflower SeedsVS OkraBoiled New Zealand SpinachVS Okra

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Boiled New Zealand Spinach

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: