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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens	38%	9%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.97% 86kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	100% 32g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	80% 104g	130g per day for Men 19-50 years
Sugars	2% 1.45g	19.5% 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	NA	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	178% 1606μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.073mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	276% 3.6mg	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	79.4% 318μg	265% 1061μg	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	69.6% 62.6mg	5.54% 5mg	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	41% 6.12mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1267% 1520μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 458mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	909% 8.2mg	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	63.5% 5.1mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	410% 9.43mg	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	15.6% 109mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.5% 425g	0.19% 7g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Mustard Greens have more Vitamin A, 12.5 times more Vitamin C and 108.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 5.3 times more Vitamin B2, 16 times more Vitamin B3, 433.8 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 26.9 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Frozen Mustard Greens have 8.3 times more Sodium and 60.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 31.1 times more Copper, 3.8 times more Iron, 9.8 times more Magnesium, 7.1 times more Manganese, 47.5 times more Phosphorus, 3.5 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 205.2 times more Fat, 543.7 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 7.4 times more Carbohydrate, 9.7 times more Sugars, 3.8 times more Fiber and 8.8 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Boiled and Drained Frozen Mustard Greens as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.