Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Frozen Mustard Greens with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cooked Frozen Mustard Greens with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 8 times more Vitamin B1, 5.3 times more Vitamin B2, 16 times more Vitamin B3, 433.8 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 26.9 times more Vitamin E than Cooked Frozen Mustard Greens with Salt.
- While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 12.5 times more Vitamin C and 108.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- 14 ounces of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
- Both Oil Roasted Sunflower Seed Kernels as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cooked Frozen Mustard Greens with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 31.1 times more Copper, 3.8 times more Iron, 9.8 times more Magnesium, 7.1 times more Manganese, 47.5 times more Phosphorus, 3.5 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Cooked Frozen Mustard Greens with Salt.
- While 14 oz of Boiled Frozen Mustard Greens, drained with Salt contain 87 times more Sodium and 60.9 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Cooked Frozen Mustard Greens with Salt contain similar levels of Calcium per 14 ounces.
- 14 ounces of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 31.2 times more Energy, 205.2 times more Fat, 543.7 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 7.4 times more Carbohydrate, 9.7 times more Sugars, 3.8 times more Fiber and 8.8 times more Protein than Cooked Frozen Mustard Greens with Salt.
- 14 ounces of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6