Oil Roasted Sunflower Seeds have 21.9 times more energy per 100g than Mustard Greens. It has very high energy density when compared to other foods. Raw Mustard Greens having very low energy density.
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Mustard Greens?
Oil Roasted Sunflower Seeds VS Mustard Greens Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Mustard Greens?
Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Mustard Greens:
100 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B5 than Mustard Greens.
While 100 kcal of Raw Mustard Greens contain more Vitamin A, 5.5 times more Vitamin B1, 8.6 times more Vitamin B2, 4.2 times more Vitamin B3, 5 times more Vitamin B6, 1395.3 times more Vitamin C and 1821.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mustard Greens provide similar amounts of Vitamin B9 and Vitamin E per 100 calories.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Oil Roasted Sunflower Seed Kernels as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Mustard Greens:
100 calories of Oil Roasted Sunflower Seeds have 4 times more Selenium than Mustard Greens.
While 100 kcal of Raw Mustard Greens contain 29 times more Calcium, 2 times more Copper, 8.4 times more Iron, 5.5 times more Magnesium, 17.4 times more Potassium, 146.2 times more Sodium and 1291.4 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mustard Greens contain similar levels of Phosphorus and Zinc per 100 calories.
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Oil Roasted Sunflower Seeds have 5.6 times more Fat, 32.2 times more Saturated Fat and 78 times more Omega 6 than Mustard Greens.
While 100 kcal of Raw Mustard Greens contain 4.9 times more Omega 3, 4.5 times more Carbohydrate, 9.3 times more Sugars, 6.6 times more Fiber and 3.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mustard Greens offer comparable quantities of Energy per 100 calories.
100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
100 calories of Mustard Greens provide inadequate amounts of Omega 6