Nutrient Comparison: Oil Roasted Sunflower Seeds VS Mustard Greens per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Mustard Greens:
- 14 ounces of Oil Roasted Sunflower Seeds have 4 times more Vitamin B1, 2.5 times more Vitamin B2, 5.2 times more Vitamin B3, 33 times more Vitamin B5, 4.4 times more Vitamin B6, 19.5 times more Vitamin B9 and 18.1 times more Vitamin E than Mustard Greens.
- While 14 oz of Raw Mustard Greens contain more Vitamin A, 63.6 times more Vitamin C and 83.1 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
- Both Oil Roasted Sunflower Seed Kernels as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Mustard Greens:
- 14 ounces of Oil Roasted Sunflower Seeds have 10.9 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 19.6 times more Phosphorus, 1.3 times more Potassium, 86.9 times more Selenium and 20.8 times more Zinc than Mustard Greens.
- While 14 oz of Raw Mustard Greens contain 1.3 times more Calcium and 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Mustard Greens lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 21.9 times more Energy, 122.1 times more Fat, 706.8 times more Saturated Fat, 4.5 times more Omega 3, 1710.4 times more Omega 6, 4.9 times more Carbohydrate, 2.4 times more Sugars, 3.3 times more Fiber and 7 times more Protein than Mustard Greens.
- 14 ounces of Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6