Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Mustard Greens

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	93% 2685kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.82% 6.4g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	24% 9.07g	38g per day for Men 19-50 years
Protein	162% 91g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	311% 2803μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	34% 0.44mg	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	265% 1061μg	10.2% 41μg	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	5.54% 5mg	128% 115mg	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	1099% 165mg	54% 8.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2240% 2688μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	39.5% 395mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	73.6% 0.66mg	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	243% 19.4mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	21.6% 735mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Mustard Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Boiled Mustard Greens to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 7.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.5 times more Vitamin B3, 57.8 times more Vitamin B5, 8.1 times more Vitamin B6, 26 times more Vitamin B9 and 20.4 times more Vitamin E than Boiled Mustard Greens.
• While 1 lb of Boiled and Drained Mustard Greens contains more Vitamin A, 23 times more Vitamin C and 191.2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 12.4 times more Copper, 4.9 times more Iron, 9.8 times more Magnesium, 27.1 times more Phosphorus, 3 times more Potassium, 130.3 times more Selenium and 23.7 times more Zinc than Boiled Mustard Greens.
• While 1 lb of Boiled and Drained Mustard Greens contains 1.4 times more Calcium and 59.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Boiled Mustard Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 22.8 times more Energy, 109.1 times more Fat, 589 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 5.1 times more Carbohydrate, 2.2 times more Sugars, 5.3 times more Fiber and 7.8 times more Protein than Boiled Mustard Greens.
• 1 pound of Boiled Mustard Greens provide inadequate amounts of Energy, Omega 3 and Omega 6