Oil Roasted Sunflower Seeds have 37 times more energy per 100g than Boiled Mustard Spinach. It has very high energy density when compared to other foods. Boiled and Drained Mustard Spinach having very low energy density.
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Mustard Spinach?
Oil Roasted Sunflower Seeds VS Boiled Mustard Spinach Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Boiled Mustard Spinach?
Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Boiled Mustard Spinach:
100 calories of Oil Roasted Sunflower Seeds have 1.6 times more Vitamin B5 than Boiled Mustard Spinach.
While 100 kcal of Boiled and Drained Mustard Spinach contain more Vitamin A, 4.7 times more Vitamin B1, 8.2 times more Vitamin B2, 3.9 times more Vitamin B3, 4.5 times more Vitamin B6, 11.5 times more Vitamin B9 and 2186.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Boiled Mustard Spinach:
100 calories of Oil Roasted Sunflower Seeds have 1.7 times more Phosphorus, 3.5 times more Selenium and 1.3 times more Zinc than Boiled Mustard Spinach.
While 100 kcal of Boiled and Drained Mustard Spinach contain 67.2 times more Calcium, 6.9 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 21.8 times more Potassium, 172.7 times more Sodium and 2270.5 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Boiled Mustard Spinach contain similar levels of Copper 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 6.9 times more Fat than Boiled Mustard Spinach.
While 100 kcal of Boiled and Drained Mustard Spinach contain 4.5 times more Carbohydrate, 7 times more Fiber and 3.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Boiled Mustard Spinach offer comparable quantities of Energy per 100 calories.