Comparing Nutrients in 300 calories Mustard Oil VS Industrial Mid-oleic Sunflower Oil

Weight per 300 calories

• Mustard Oil: 34g
• Industrial Mid-oleic Sunflower Oil: 34g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Mustard Oil or Industrial Mid-oleic Sunflower Oil?

Macros Ratio

	Protein	Fat	Carbs
Mustard Oil	0%	100%	0%
Industrial Mid-oleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Mustard Oil	Industrial Mid-oleic Sunflower Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	125% 2g	0.78% 0.013g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Mustard Oil	Industrial Mid-oleic Sunflower Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0% 0mg	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	0% 0μg	0% 0μg	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	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.53% 1.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Oil	Industrial Mid-oleic Sunflower Oil	Recommended Dietary Allowance
Calcium	0% 0mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	NA	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	0% 0mg	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0% 0mg	11mg per day for Men 19-50 years
Water	0% 0g	0% 0g	3700g per day for Men 19-50 years

Mustard Oil VS Industrial Mid-oleic Sunflower Oil Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mustard Oil or Industrial Mid-oleic Sunflower Oil?

Lets compare vitamin content per 300 calories of Mustard Oil vs Industrial Mid-oleic Sunflower Oil:

• Both Mustard Oil and Industrial Mid-oleic Sunflower Oil have similar amounts of vitamins per 300 kcal
• Both Mustard Oil as well as Industrial Mid-oleic Sunflower Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Mustard Oil vs Industrial Mid-oleic Sunflower Oil:

• Both Mustard Oil and Industrial Mid-oleic Sunflower Oil have similar amounts of minerals per 300 kcal
• Both Mustard Oil as well as Industrial Mid-oleic Sunflower Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mustard Oil have 1.3 times more Saturated Fat and 159.4 times more Omega 3 than Industrial Mid-oleic Sunflower Oil.
• While 300 kcal of Industrial Mid-oleic Sunflower Oil contain 1.9 times more Omega 6 than Mustard Oil.
• Both Mustard Oil and Industrial Mid-oleic Sunflower Oil offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Industrial Mid-oleic Sunflower Oil provide inadequate amounts of Omega 3
• Both Mustard Oil as well as Industrial Mid-oleic Sunflower Oil provide inadequate amounts of Carbohydrate, Fiber and Protein in 300 calories.