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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	201% 5820kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	24% 31g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	73.7% 28g	38g per day for Men 19-50 years
Protein	345% 193g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	83% 1.08mg	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	593% 2370μg	175% 700μg	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	15.6% 14mg	153% 138mg	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	1740% 261mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	70% 700mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	64.4% 0.58mg	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	475% 38mg	140% 11mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	128% 2.94mg	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	1650% 11550mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25.4% 938g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 4.6 times more Vitamin B2, 27.3 times more Vitamin B3, 440 times more Vitamin B5, 7.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 19.3 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain more Vitamin A, 9.9 times more Vitamin C and 124.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 31.6 times more Copper, 3.4 times more Iron, 9.9 times more Magnesium, 7.2 times more Manganese, 48.1 times more Phosphorus, 6.1 times more Potassium, 132.2 times more Selenium and 26.5 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 1.4 times more Calcium, 8.3 times more Sodium and 78.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 30.6 times more Energy, 199.2 times more Fat, 401.5 times more Saturated Fat, 3.1 times more Omega 3, 1365.9 times more Omega 6, 7.7 times more Carbohydrate, 8.5 times more Sugars, 4 times more Fiber and 8.5 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.