Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Energy	20.7% 600kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	154% 200g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	36% 26g	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	3.17% 2.3g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	% 25g	g per day for Men 19-50 years
Fiber	105% 40g	226% 86g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	1035% 13.5mg	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	17.5% 70μg	568% 2270μg	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	3.33% 3mg	15.6% 14mg	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	24% 3.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 630mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	201% 16mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	848% 19.5mg	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	154% 1080mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.6% 837g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Yellow Mustard vs Sunflower Seeds:

• Prepared Yellow Mustard has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 5.1 times more Vitamin B2, 14.8 times more Vitamin B3, 4.4 times more Vitamin B5, 19.2 times more Vitamin B6, 32.4 times more Vitamin B9, 4.7 times more Vitamin C and 97.7 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared Yellow Mustard vs Sunflower Seeds:

• Prepared Yellow Mustard has 122.7 times more Sodium and 17.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.3 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 4.6 times more Manganese, 6.1 times more Phosphorus, 4.2 times more Potassium, 1.6 times more Selenium and 7.8 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 6.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Energy, 15.4 times more Fat, 20.8 times more Saturated Fat, 63.5 times more Omega 6, 3.4 times more Carbohydrate, 2.8 times more Sugars, 2.2 times more Fiber and 5.6 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.