Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Salted Mustard Cabbage

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Salted Mustard Cabbage	16%	3%	81%

Macro Nutrients

	Toasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Energy	84.7% 2457kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	17% 22.3g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.6g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	92% 1.2mg	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	236% 945μg	71.4% 286μg	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	0% 0mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	382% 459μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Salted Mustard Cabbage	Recommended Dietary Allowance
Calcium	22.6% 226mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	15% 0.13mg	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	338% 27mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	37.6% 0.87mg	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	657% 4596mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	190% 2846mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.88% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Salted Mustard Cabbage:

• Toasted Sunflower Seed Kernels no Salt have 8.1 times more Vitamin B1, 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 38 times more Vitamin B5, 2.7 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin C than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Salted Mustard Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Salted Mustard Cabbage:

• Toasted Sunflower Seed Kernels no Salt have 53.9 times more Copper, 9.7 times more Iron, 8.6 times more Magnesium, 9.7 times more Manganese, 42.9 times more Phosphorus, 2 times more Potassium and 17.7 times more Zinc than Salted Mustard Cabbage.
• While Salted Mustard Cabbage contains 239 times more Sodium and 92.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Salted Mustard Cabbage have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt have 22.1 times more Energy, 568 times more Fat, 457.9 times more Saturated Fat, 3 times more Omega 3, 1967.9 times more Omega 6, 3.7 times more Carbohydrate, 3.7 times more Fiber and 15.6 times more Protein than Salted Mustard Cabbage.
• Both Toasted Sunflower Seed Kernels no Salt as well as Salted Mustard Cabbage have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.