Comparing Nutrients in 1 kilogram Ground Mustard Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	175% 5080kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	374% 362g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	2370% 38g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	348% 59.2g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	154% 200g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0.28% 0.2g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 37g	% 25g	g per day for Men 19-50 years
Fiber	321% 122g	226% 86g	38g per day for Men 19-50 years
Protein	466% 261g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	671% 8.05mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.3mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	162% 8.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	405% 1620μg	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	79% 71mg	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	338% 50.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	266% 2660mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	717% 6.45mg	2000% 18mg	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	1151% 92mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	881% 3700mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1064% 24.5mg	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	1183% 8280mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	217% 7380mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	3784% 2081μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	553% 60.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices 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 Ground Mustard Seed vs Sunflower Seeds:

• Ground Mustard Seed Spices have 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Selenium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Mustard Seed Spices have 63.2 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Ground Mustard Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.