Comparing Nutrients in 1 pound Sunflower Seed Butter VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Sunflower Seed Butter	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	97% 2799kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	11% 14g	130g per day for Men 19-50 years
Sugars	66% 48g	2% 1.45g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 47.6g	NA	g per day for Men 19-50 years
Fiber	68% 26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	140% 78.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	NA	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	37.7% 0.49mg	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	269% 1075μg	79.4% 318μg	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	13.6% 12.2mg	69.6% 62.6mg	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	692% 104mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	29.2% 0.26mg	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	234% 18.7mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	58% 1.33mg	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	432% 3021mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Cooked Frozen Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Butter versus 1 lb of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Sunflower Seed Butter has 1.3 times more Vitamin B1, 3.1 times more Vitamin B2, 26.2 times more Vitamin B3, 73.1 times more Vitamin B5, 5.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 17 times more Vitamin E than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 5.1 times more Vitamin C than Sunflower Seed Butter no Salt.
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Sunflower Seed Butter no Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Sunflower Seed Butter has 27.5 times more Copper, 3.7 times more Iron, 23.9 times more Magnesium, 7.1 times more Manganese, 27.8 times more Phosphorus, 4.1 times more Potassium, 174 times more Selenium and 24.5 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.6 times more Calcium, 87 times more Sodium and 151.3 times more Water than Sunflower Seed Butter no Salt.
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 32.5 times more Energy, 220.8 times more Fat, 359.8 times more Saturated Fat, 2.3 times more Omega 3, 405.7 times more Omega 6, 7.5 times more Carbohydrate, 32.9 times more Sugars, 2 times more Fiber and 7.6 times more Protein than Cooked Frozen Mustard Greens with Salt.
• 1 pound of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6