Comparing Nutrients in 1 kilogram Cooked Frozen Mustard Greens VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.55% 190kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	176% 229g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	279% 106g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	393% 3540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	609% 7.9mg	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	175% 700μg	585% 2340μg	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	153% 138mg	12.2% 11mg	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	90% 13.5mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2793% 3351μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	101% 1010mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	2004% 18mg	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	140% 11mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	904% 21mg	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	34.3% 240mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	474% 52mg	11mg per day for Men 19-50 years
Water	25.4% 938g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Mustard Greens vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Mustard Greens have more Vitamin A, 12.5 times more Vitamin C and 108.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Mustard Greens vs Oil Roasted Sunflower Seeds:

• Boiled and Drained Frozen Mustard Greens have 8.3 times more Sodium and 60.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 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 Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.