Comparing Nutrients in 1 pound Boiled Mustard Spinach VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Spinach	34%	9%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Mustard Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	NA	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.77% 12.7g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	24% 9.07g	137% 52g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	207% 1860μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	281% 3.65mg	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	82.8% 331μg	270% 1080μg	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	328% 295mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Spinach	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.7% 717mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	924% 8.3mg	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	45.4% 3.63mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	53.2% 1.22mg	417% 9.6mg	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	11.7% 81.6mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	38% 1293mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mustard Spinach vs Toasted Sunflower Seeds:

• Boiled and Drained Mustard Spinach has more Vitamin A and 46.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B1, 4.6 times more Vitamin B2, 9.8 times more Vitamin B3, 59.3 times more Vitamin B5, 8.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mustard Spinach vs Toasted Sunflower Seeds:

• Boiled and Drained Mustard Spinach has 2.8 times more Calcium and 94.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 36.7 times more Copper, 8.5 times more Iron, 18.4 times more Magnesium, 7.8 times more Manganese, 64.3 times more Phosphorus, 1.7 times more Potassium and 48.2 times more Zinc than Boiled and Drained Mustard Spinach.

Comparison of macro-nutrients per 1 pound:

• Toasted Sunflower Seed Kernels no Salt contain 38.7 times more Energy, 284 times more Fat, 7.4 times more Carbohydrate, 5.8 times more Fiber and 10.1 times more Protein than Boiled and Drained Mustard Spinach.
• Both Boiled and Drained Mustard Spinach as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.