Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Prepared Yellow Mustard	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.7% 600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	163% 52g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	105% 40g	292% 111g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	63% 630mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	917% 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	154% 1080mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	22.6% 837g	0.32% 12g	3700g per day for Men 19-50 years

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

• Prepared Yellow Mustard has 1.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 27.7 times more Vitamin B5, 11.5 times more Vitamin B6, 33.9 times more Vitamin B9, 4.7 times more Vitamin C, 72.5 times more Vitamin E and 1.9 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Yellow Mustard has 368 times more Sodium and 69.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 24.7 times more Copper, 2.4 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 10.7 times more Phosphorus, 5.6 times more Potassium, 2.4 times more Selenium and 8.3 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 5.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.7 times more Energy, 14.9 times more Fat, 24.4 times more Saturated Fat, 90.3 times more Omega 6, 4.1 times more Carbohydrate, 3 times more Sugars, 2.8 times more Fiber and 5.2 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.