Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	79.7% 2310kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	17.8% 23g	130g per day for Men 19-50 years
Sugars	15% 11g	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	116% 44g	41.8% 16g	38g per day for Men 19-50 years
Protein	137% 76.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	21.4% 0.28mg	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	235% 941μg	6.95% 27.8μg	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	1.32% 1.2mg	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	691% 104mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	27.8% 278mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	189% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	73% 1.67mg	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	655% 4584mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Prepared Yellow Mustard per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Sunflower Seeds versus 14 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Prepared Yellow Mustard:

• 14 ounces of Roasted Sunflower Seeds have 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 27.7 times more Vitamin B5, 11.5 times more Vitamin B6, 33.9 times more Vitamin B9, 72.5 times more Vitamin E and 1.9 times more Vitamin K than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Prepared Yellow Mustard:

• 14 ounces of Roasted Sunflower Seeds have 24.7 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 10.7 times more Phosphorus, 5.6 times more Potassium, 2.4 times more Selenium and 8.3 times more Zinc than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 368 times more Sodium and 69.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Prepared Yellow Mustard contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 9.7 times more Energy, 14.9 times more Fat, 24.4 times more Saturated Fat, 90.3 times more Omega 6, 4.1 times more Carbohydrate, 3 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.