Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Ground Mustard Seed

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Ground Mustard Seed: 59g

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

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Ground Mustard Seed?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	20.6% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	5.53% 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	0.016% 0.012g	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	% 0.38g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 2.18g	g per day for Men 19-50 years
Fiber	14% 5.37g	19% 7.2g	38g per day for Men 19-50 years
Protein	18% 10g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	18% 0.23mg	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	29.6% 119μg	24% 96μg	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	0.62% 0.56mg	4.66% 4.2mg	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	123% 18.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	4.4% 44mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	42.3% 0.38mg	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	27% 2.17mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	63% 1.45mg	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	82.5% 577mg	70% 489mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.51% 7.68mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.084% 3.1g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Ground Mustard Seed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Ground Mustard Seed?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Ground Mustard Seed:

• 300 calories of Oil Roasted Sunflower Seeds have 7.4 times more Vitamin B5, 1.7 times more Vitamin B6, 1.2 times more Vitamin B9 and 6.1 times more Vitamin E than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 2.9 times more Vitamin B1 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mustard Seed provide similar amounts of Vitamin B2 per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Ground Mustard Seed:

• 300 calories of Oil Roasted Sunflower Seeds have 2.4 times more Copper than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 3.6 times more Calcium, 2.5 times more Iron, 3.4 times more Magnesium, 1.4 times more Manganese, 1.8 times more Potassium, 3.1 times more Selenium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mustard Seed contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.2 times more Fat, 3 times more Saturated Fat and 5 times more Omega 6 than Ground Mustard Seed.
• While 300 kcal of Ground Mustard Seed Spices contain 54.6 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fiber and 1.5 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Ground Mustard Seed offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3