Comparing Nutrients in 1 pound Sunflower Seeds VS Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mustard Greens	34%	11%	55%

Macro Nutrients

	Sunflower Seeds	Mustard Greens	Recommended Dietary Allowance
Energy	91% 2649kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.53% 0.091g	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	16.3% 21g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.26% 6g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	168% 94g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mustard Greens	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	76% 685μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	63% 0.82mg	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	13.6% 54.4μg	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	353% 318mg	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	60.8% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	973% 1168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mustard Greens	Recommended Dietary Allowance
Calcium	35.4% 354mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	83% 0.75mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 411g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 18.5 times more Vitamin B1, 3.2 times more Vitamin B2, 10.4 times more Vitamin B3, 5.4 times more Vitamin B5, 7.5 times more Vitamin B6, 18.9 times more Vitamin B9 and 17.5 times more Vitamin E than Raw Mustard Greens.
• While Raw Mustard Greens contain 50.3 times more Vitamin A, 50 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 10.9 times more Copper, 3.2 times more Iron, 10.2 times more Magnesium, 11.4 times more Phosphorus, 1.7 times more Potassium, 58.9 times more Selenium and 20 times more Zinc than Raw Mustard Greens.
• While Raw Mustard Greens contain 1.5 times more Calcium, 2.2 times more Sodium and 19.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 21.6 times more Energy, 122.5 times more Fat, 445.5 times more Saturated Fat, 3.3 times more Omega 3, 1152.5 times more Omega 6, 4.3 times more Carbohydrate, 2 times more Sugars, 2.7 times more Fiber and 7.3 times more Protein than Raw Mustard Greens.
• Both Dried Sunflower Seed Kernels as well as Raw Mustard Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.