Comparing Nutrients in 1 pound Sunflower Seeds VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	91% 2649kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	169% 164g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	28% 9.02g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1075% 17.2g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	158% 27g	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	98% 127g	130g per day for Men 19-50 years
Sugars	16.4% 12g	42.5% 30.8g	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	0.13% 0.091g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 16.7g	g per day for Men 19-50 years
Fiber	103% 39g	146% 55.3g	38g per day for Men 19-50 years
Protein	168% 94g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	73.5% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	139% 1.8mg	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	184% 735μg	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	35.8% 32.2mg	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	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	35.4% 354mg	121% 1207mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	325% 2.93mg	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	522% 41.8mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	400% 1678mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	483% 11mg	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	537% 3756mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	98% 3348mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1716% 944μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	251% 27.6mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.65% 24g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Ground Mustard Seed:

• Dried Sunflower Seed Kernels have 2.8 times more Copper than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Magnesium, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 63.2 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Energy per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.