Comparing Nutrients in 14 ounces Ground Mustard Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	69.5% 2016kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	148% 144g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	24.7% 7.9g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	941% 15g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	138% 23.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.8% 111g	61% 79.4g	130g per day for Men 19-50 years
Sugars	37% 27g	14.3% 10.4g	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	0.11% 0.079g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.6g	% 9.92g	g per day for Men 19-50 years
Fiber	127% 48.4g	90% 34g	38g per day for Men 19-50 years
Protein	185% 104g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.7% 1.04mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.3% 3.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	411% 5.34mg	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	161% 643μg	225% 901μg	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	31.3% 28mg	6.17% 5.56mg	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	134% 20mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	106% 1056mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	794% 7.14mg	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	457% 36.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	422% 9.7mg	336% 7.74mg	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	469% 3286mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	86% 2929mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1502% 826μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Ground Mustard Seed vs Sunflower Seeds:

• Ground Mustard Seed Spices have 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Ground Mustard Seed vs Sunflower Seeds:

• Ground Mustard Seed Spices have 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Selenium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Ground Mustard Seed Spices have 63.2 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 14 oz.
• Both Ground Mustard Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.