Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Mustard Spinach
Weight per 100 calories
Roasted Sunflower Seeds
17g
Mustard Spinach
455g
Roasted Sunflower Seeds have 26.5 times more energy per 100g than Mustard Spinach. It has very high energy density when compared to other foods. Raw Mustard Spinach having very low energy density.
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Mustard Spinach?
Roasted Sunflower Seeds VS Mustard Spinach Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Mustard Spinach?
Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Mustard Spinach:
100 calories of Roasted Sunflower Seeds have 1.5 times more Vitamin B5 than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain more Vitamin A, 17 times more Vitamin B1, 10 times more Vitamin B2, 2.5 times more Vitamin B3, 5 times more Vitamin B6, 17.7 times more Vitamin B9 and 2456.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Mustard Spinach:
100 calories of Roasted Sunflower Seeds have 1.6 times more Phosphorus and 3.7 times more Selenium than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain 79.4 times more Calcium, 10.4 times more Iron, 2.3 times more Magnesium, 5.1 times more Manganese, 14 times more Potassium, 185.2 times more Sodium and 2032.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Mustard Spinach contain similar levels of Copper and Zinc per 100 calories.
100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Roasted Sunflower Seeds have 6.3 times more Fat, 13.2 times more Saturated Fat and 41.3 times more Omega 6 than Mustard Spinach.
While 100 kcal of Raw Mustard Spinach contain 10.4 times more Omega 3, 4.3 times more Carbohydrate, 6.7 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Roasted Sunflower Seeds and Mustard Spinach offer comparable quantities of Energy per 100 calories.
100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
100 calories of Mustard Spinach provide inadequate amounts of Omega 6