Comparing Nutrients in 1 pound Ground Mustard Seed VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	79.5% 2304kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	169% 164g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	28% 9.02g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	1075% 17.2g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	69.8% 91g	130g per day for Men 19-50 years
Sugars	42.5% 30.8g	16.4% 12g	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	0.13% 0.091g	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	% 13g	NA	g per day for Men 19-50 years
Sucrose	% 16.7g	% 11.3g	g per day for Men 19-50 years
Fiber	146% 55.3g	103% 39g	38g per day for Men 19-50 years
Protein	211% 118g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.5mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.5% 3.67mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	469% 6.1mg	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	184% 735μg	257% 1030μg	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	35.8% 32.2mg	7.06% 6.35mg	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	153% 23mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	121% 1207mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	907% 8.16mg	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	522% 41.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	400% 1678mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	385% 8.85mg	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	537% 3756mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	98% 3348mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	1716% 944μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	251% 27.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Ground Mustard Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Ground Mustard Seed Spices have 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Selenium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

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