Comparing Nutrients in 500 calories Boiled SpinachVS Roasted Sunflower Seeds

Weight per 500 calories

Boiled Spinach

2174g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more energy per unit of mass than Boiled and Drained Spinach, which is very high in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Spinach

41%

51%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Boiled Spinachvs Roasted Sunflower Seeds

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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5.83%5.65g

Fat

44%42.8g

5.65 gvs42.8 g

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

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2.92%0.93g

Saturated Fat

14%4.5g

0.93 gvs4.5 g

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

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125%2g

Omega 3

3.7%0.059g

2 gvs0.059 g

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

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2.17%0.37g

Omega 6

166%28g

0.37 gvs28 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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62.7%81.5g

Carbohydrate

16%20.7g

81.5 gvs20.7 g

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

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13%9.35g

Sugars

3.23%2.35g

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

9.35 gvs2.35 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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Sucrose

NA gvsNA g

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

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137%52g

Fiber

25%9.54g

52 gvs9.54 g

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

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115%64.6g

Protein

29.7%16.6g

64.6 gvs16.6 g

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

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Vitamins

Boiled Spinachvs Roasted Sunflower Seeds

1266%11391μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

11391 μgvs0 μg

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

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172%2.07mg

Vitamin B1

7.6%0.091mg

Thiamine

2.07 mgvs0.091 mg

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

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395%5.13mg

Vitamin B2

16.3%0.21mg

Riboflavin

5.13 mgvs0.21 mg

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

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66.6%10.7mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs6.05 mg

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

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63%3.15mg

Vitamin B5

121%6.05mg

Pantothenic acid

3.15 mgvs6.05 mg

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

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405%5.26mg

Vitamin B6

53%0.69mg

Pyridoxine

5.26 mgvs0.69 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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793%3174μg

Vitamin B9

51%204μg

Folates and Folic Acid

3174 μgvs204 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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237%213mg

Vitamin C

1.34%1.2mg

Ascorbic acid

213 mgvs1.2 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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301%45.2mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

45.2 mgvs22.4 mg

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

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8942%10730μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

10730 μgvs2.3 μg

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

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Minerals

Boiled Spinachvs Roasted Sunflower Seeds

296%2957mg

Calcium

6%60mg

2957 mgvs60 mg

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

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420%3.8mg

Copper

175%1.57mg

3.8 mgvs1.57 mg

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

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20.5%822μg

Fluoride

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

822 μgvsNA μg

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

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970%77.6mg

Iron

41%3.26mg

77.6 mgvs3.26 mg

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

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450%1891mg

Magnesium

26.4%111mg

1891 mgvs111 mg

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

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884%20.3mg

Manganese

79%1.8mg

20.3 mgvs1.8 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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174%1217mg

Phosphorus

142%992mg

1217 mgvs992 mg

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

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298%10130mg

Potassium

21.5%730mg

10130 mgvs730 mg

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

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59.3%32.6μg

Selenium

124%68μg

32.6 μgvs68 μg

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

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101%1522mg

Sodium

0.17%2.58mg

1522 mgvs2.58 mg

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

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150%16.5mg

Zinc

41.3%4.54mg

16.5 mgvs4.54 mg

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

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53.6%1983g

Water

0.028%1.03g

1983 gvs1.03 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 Boiled Spinach vs Roasted Sunflower Seeds:

Boiled and Drained Spinach has more Vitamin A, 22.7 times more Vitamin B1, 24.3 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B6, 15.6 times more Vitamin B9, 177.1 times more Vitamin C, 2 times more Vitamin E and 4626 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B5 than Boiled and Drained Spinach.
Both Boiled and Drained Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Spinach vs Roasted Sunflower Seeds:

Boiled and Drained Spinach has 49.2 times more Calcium, 2.4 times more Copper, 23.8 times more Iron, 17.1 times more Magnesium, 11.2 times more Manganese, 1.2 times more Phosphorus, 13.9 times more Potassium, 590.4 times more Sodium, 3.6 times more Zinc and 1923.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Selenium than Boiled and Drained Spinach.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Spinach has 33.7 times more Omega 3, 3.9 times more Carbohydrate, 4 times more Sugars, 5.5 times more Fiber and 3.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 7.6 times more Fat, 4.8 times more Saturated Fat and 76.2 times more Omega 6 than Boiled and Drained Spinach.
Both Boiled and Drained Spinach and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Spinach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled SpinachVS Canned Spinach with Liquids and SaltRoasted Sunflower SeedsVS Canned Spinach with Liquids and SaltBoiled SpinachVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled SpinachVS Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: