Comparing Nutrients in 14 ounces Sunflower Seeds VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	80% 2318kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	85.8% 111g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	37% 27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.11% 0.079g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 14.6g	g per day for Men 19-50 years
Fiber	90% 34g	127% 48.4g	38g per day for Men 19-50 years
Protein	147% 82.5g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	161% 643μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	31.3% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	31% 310mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	260% 21mg	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	422% 9.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	374% 2619mg	469% 3286mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Ground Mustard Seed:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Ground Mustard Seed:

• Dried Sunflower Seed Kernels have 2.8 times more Copper than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Magnesium, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 63.2 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Energy per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.