Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Sunflower Seed Flour	Ground Mustard Seed	Recommended Dietary Allowance
Energy	112% 3260kcal	175% 5080kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	374% 362g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	62% 20g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	2370% 38g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	348% 59.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	94% 68g	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	0.28% 0.2g	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	% 29g	g per day for Men 19-50 years
Sucrose	NA	% 37g	g per day for Men 19-50 years
Fiber	137% 52g	321% 122g	38g per day for Men 19-50 years
Protein	858% 481g	466% 261g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	671% 8.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	296% 47.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	305% 3.97mg	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	555% 2220μg	405% 1620μg	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	14.4% 13mg	79% 71mg	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	338% 50.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	114% 1140mg	266% 2660mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	717% 6.45mg	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	828% 66.2mg	1151% 92mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	881% 3700mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	1064% 24.5mg	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	984% 6890mg	1183% 8280mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	217% 7380mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	3784% 2081μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	553% 60.8mg	11mg per day for Men 19-50 years
Water	2% 74.7g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Ground Mustard Seed per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Ground Mustard Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Ground Mustard Seed:

• 1 kilogram of Sunflower Seed Flour has 4 times more Vitamin B1, 1.5 times more Vitamin B3, 8.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 5.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Ground Mustard Seed provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Ground Mustard Seed:

• 1 kilogram of Sunflower Seed Flour has 2.7 times more Copper than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 2.3 times more Calcium, 1.4 times more Iron, 11 times more Potassium and 3.6 times more Selenium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Ground Mustard Seed contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.3 times more Carbohydrate and 1.8 times more Protein than Ground Mustard Seed.
• While 1 kg of Ground Mustard Seed Spices contains 1.6 times more Energy, 22.5 times more Fat, 14.4 times more Saturated Fat, 1896 times more Omega 3, 6.8 times more Omega 6 and 2.3 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3