Comparing Nutrients in 500 calories Sunflower SeedsVS Spinach

Weight per 500 calories

Sunflower Seeds

85.6g

Spinach

2174g

Sunflower Seeds have 25.4 times more energy per 100g than Spinach. It has very high energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Spinach?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Spinach

39%

12%

49%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

8.74%8.48g

44 gvs8.48 g

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

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12%3.8g

Saturated Fat

4.28%1.37g

3.8 gvs1.37 g

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

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3.2%0.051g

Omega 3

188%3g

0.051 gvs3 g

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

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116%19.7g

Omega 6

3.32%0.57g

19.7 gvs0.57 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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13%17g

Carbohydrate

60.7%79g

17 gvs79 g

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

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3.1%2.24g

Sugars

12.6%9.13g

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

2.24 gvs9.13 g

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

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Fructose

4.5%3.26g

≤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 gvs3.26 g

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

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Glucose

%2.4g

NA gvs2.4 g

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

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%2.14g

Sucrose

%1.52g

2.14 gvs1.52 g

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

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19.4%7.36g

Fiber

126%48g

7.36 gvs48 g

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

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31.8%17.8g

Protein

111%62g

17.8 gvs62 g

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

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Vitamins

Sunflower Seedsvs Spinach

0.29%2.57μg

Vitamin A

1133%10196μg

RAE, retinol activity equivalents

2.57 μgvs10196 μg

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

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106%1.27mg

Vitamin B1

141%1.7mg

Thiamine

1.27 mgvs1.7 mg

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

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23.4%0.3mg

Vitamin B2

316%4.1mg

Riboflavin

0.3 mgvs4.1 mg

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

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44.6%7.14mg

Vitamin B3

98%15.7mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs15.7 mg

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

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19.3%0.97mg

Vitamin B5

28.3%1.4mg

Pantothenic acid

0.97 mgvs1.4 mg

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

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88.6%1.15mg

Vitamin B6

326%4.24mg

Pyridoxine

1.15 mgvs4.24 mg

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

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Vitamin B7

308%92μg

Biotin

NA μgvs92 μg

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

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48.6%194μg

Vitamin B9

1054%4217μg

Folates and Folic Acid

194 μgvs4217 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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1.33%1.2mg

Vitamin C

679%611mg

Ascorbic acid

1.2 mgvs611 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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201%30mg

Vitamin E

294%44mg

Tocopherols and Tocotrienols

30 mgvs44 mg

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

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0%0μg

Vitamin K

8748%10498μg

Phytomenadione or phylloquinone

0 μgvs10498 μg

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

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Minerals

Sunflower Seedsvs Spinach

6.68%66.8mg

Calcium

215%2152mg

66.8 mgvs2152 mg

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

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171%1.54mg

Copper

314%2.83mg

1.54 mgvs2.83 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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56%4.5mg

Iron

736%59mg

4.5 mgvs59 mg

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

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66.3%278mg

Magnesium

409%1717mg

278 mgvs1717 mg

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

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72.6%1.67mg

Manganese

848%19.5mg

1.67 mgvs19.5 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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80.7%565mg

Phosphorus

152%1065mg

565 mgvs1065 mg

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

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16.2%552mg

Potassium

357%12130mg

552 mgvs12130 mg

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

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82.5%45.4μg

Selenium

39.5%21.7μg

45.4 μgvs21.7 μg

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

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0.51%7.7mg

Sodium

114%1717mg

7.7 mgvs1717 mg

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

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39%4.3mg

Zinc

105%11.5mg

4.3 mgvs11.5 mg

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

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0.11%4.05g

Water

53.7%1987g

4.05 gvs1987 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Spinach:

Raw Spinach contains 3969.5 times more Vitamin A, 1.3 times more Vitamin B1, 13.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 21.7 times more Vitamin B9, 509.6 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Spinach:

Dried Sunflower Seed Kernels have 2.1 times more Selenium than Raw Spinach.
While Raw Spinach contains 32.2 times more Calcium, 1.8 times more Copper, 13.1 times more Iron, 6.2 times more Magnesium, 11.7 times more Manganese, 1.9 times more Phosphorus, 22 times more Potassium, 222.9 times more Sodium, 2.7 times more Zinc and 490.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 5.2 times more Fat, 2.8 times more Saturated Fat and 34.9 times more Omega 6 than Raw Spinach.
While Raw Spinach contains 58.4 times more Omega 3, 4.6 times more Carbohydrate, 4.1 times more Sugars, 6.5 times more Fiber and 3.5 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Raw Spinach have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSpinachVS Roasted Sunflower SeedsSunflower SeedsVS Boiled SpinachSpinachVS Boiled Spinach

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: