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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Energy	91% 2649kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	11% 14g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	168% 94g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	35.4% 354mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	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	428% 2994mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.5% 425g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 37 times more Vitamin B1, 6.7 times more Vitamin B2, 32.3 times more Vitamin B3, 70.6 times more Vitamin B5, 12.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 26.1 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 118 times more Vitamin A, 9.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 31 times more Copper, 4.7 times more Iron, 25 times more Magnesium, 6.6 times more Manganese, 27.5 times more Phosphorus, 4.6 times more Potassium, 88.3 times more Selenium and 25 times more Zinc than Boiled and Drained Frozen Mustard Greens.
• While Boiled and Drained Frozen Mustard Greens contain 1.3 times more Calcium, 2.8 times more Sodium and 19.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 30.7 times more Energy, 205.8 times more Fat, 342.7 times more Saturated Fat, 2.7 times more Omega 3, 960.4 times more Omega 6, 6.4 times more Carbohydrate, 8.2 times more Sugars, 3.1 times more Fiber and 9.2 times more Protein than Boiled and Drained Frozen Mustard Greens.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.