Nutrient Comparison: Oil Roasted Sunflower Seeds VS Mustard Spinach per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Mustard Spinach 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 Spinach:
- 14 ounces of Oil Roasted Sunflower Seeds have 4.7 times more Vitamin B1, 3 times more Vitamin B2, 6.1 times more Vitamin B3, 39 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain more Vitamin A and 118.2 times more Vitamin C 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 Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Mustard Spinach:
- 14 ounces of Oil Roasted Sunflower Seeds have 24.1 times more Copper, 2.9 times more Iron, 11.5 times more Magnesium, 5.1 times more Manganese, 40.7 times more Phosphorus, 97.8 times more Selenium and 30.6 times more Zinc than Mustard Spinach.
- While 14 oz of Raw Mustard Spinach contain 2.4 times more Calcium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Mustard Spinach contain similar levels of Potassium per 14 ounces.
- 14 ounces of Mustard Spinach lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 26.9 times more Energy, 171 times more Fat, 471.2 times more Saturated Fat, 3 times more Omega 3, 1140.3 times more Omega 6, 5.9 times more Carbohydrate, 3.8 times more Fiber and 9.1 times more Protein than Mustard Spinach.
- 14 ounces of Mustard Spinach provide inadequate amounts of Energy, Omega 3 and Omega 6