Comparing Nutrients in 500 calories Prepared Yellow Mustard VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Prepared Yellow Mustard: 833g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 9.9 times more energy per unit of mass than Prepared Yellow Mustard, which is very high in comparison to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 500 calories - Prepared Yellow Mustard or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Prepared Yellow Mustard	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28.7% 28g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	195% 3.1g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.03g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	15% 19.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.67g	3.62% 2.63g	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	2.64% 1.9g	0% 0g	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	% 3.9g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 2g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	55.7% 31g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	51.5% 0.67mg	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	14.6% 58.3μg	49.4% 198μg	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	2.78% 2.5mg	1.03% 0.93mg	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	20% 3mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.5% 525mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	169% 1.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.5μg	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	168% 13.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	153% 3.5mg	76.4% 1.76mg	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	129% 900mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	37.3% 1267mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	508% 279μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	613% 9200mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	48.5% 5.33mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	19% 698g	0.035% 1.3g	3700g per day for Men 19-50 years

Prepared Yellow Mustard VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Prepared Yellow Mustard or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Prepared Yellow Mustard vs Oil Roasted Sunflower Seeds:

• 500 calories of Prepared Yellow Mustard have 5.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.8 times more Vitamin B5, 3.4 times more Vitamin B9 and 10.2 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 500 calories.
• Both Prepared Yellow Mustard as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Prepared Yellow Mustard vs Oil Roasted Sunflower Seeds:

• 500 calories of Prepared Yellow Mustard have 7.1 times more Calcium, 3.7 times more Iron, 3.7 times more Magnesium, 2 times more Manganese, 3.1 times more Potassium, 4.2 times more Selenium, 3630.9 times more Sodium, 1.2 times more Zinc and 536.4 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Copper than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Prepared Yellow Mustard have 45.6 times more Omega 3, 2.5 times more Carbohydrate, 2.9 times more Sugars, 3.7 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 3.3 times more Saturated Fat and 9.6 times more Omega 6 than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3