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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	204% 5920kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	34.7% 45g	130g per day for Men 19-50 years
Sugars	43% 31g	19.4% 14g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	52.6% 20g	38g per day for Men 19-50 years
Protein	358% 201g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	687% 6180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	75.4% 0.98mg	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	585% 2340μg	22.5% 90μg	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	12.2% 11mg	281% 253mg	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	2422% 363mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	87% 870mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	162% 1.46mg	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	535% 42.8mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	NA	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	1627% 11390mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 918g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 7.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.5 times more Vitamin B3, 57.8 times more Vitamin B5, 8.1 times more Vitamin B6, 26 times more Vitamin B9 and 20.4 times more Vitamin E than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain more Vitamin A, 23 times more Vitamin C and 191.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 12.4 times more Copper, 4.9 times more Iron, 9.8 times more Magnesium, 27.1 times more Phosphorus, 3 times more Potassium, 130.3 times more Selenium and 23.7 times more Zinc than Boiled and Drained Mustard Greens.
• While Boiled and Drained Mustard Greens contain 1.4 times more Calcium and 59.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 22.8 times more Energy, 109.1 times more Fat, 589 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 5.1 times more Carbohydrate, 2.2 times more Sugars, 5.3 times more Fiber and 7.8 times more Protein than Boiled and Drained Mustard Greens.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.