Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Frozen Mustard Greens

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Frozen Mustard Greens: 2500g

Roasted Sunflower Seeds have 29.1 times more energy per 100g than Frozen Mustard Greens. It has very high energy density when compared to other foods. Frozen Mustard Greens, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Frozen Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Mustard Greens	38%	9%	53%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Mustard Greens	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	3.97% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	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	25% 9.54g	217% 82.5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	111% 62.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Mustard Greens	Recommended Dietary Allowance
Vitamin A	0% 0μg	717% 6450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	117% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	252% 3.28mg	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	51% 204μg	863% 3450μg	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	1.34% 1.2mg	703% 633mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Mustard Greens	Recommended Dietary Allowance
Calcium	6% 60mg	290% 2900mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	186% 1.68mg	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	41% 3.26mg	403% 32.3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	368% 8.48mg	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	142% 992mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	32% 17.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	48.3% 725mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	63% 2330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Frozen Mustard Greens:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.7 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain more Vitamin A, 13.2 times more Vitamin B1, 7.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 16.9 times more Vitamin B9 and 525.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Frozen Mustard Greens:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Phosphorus and 3.9 times more Selenium than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 48.2 times more Calcium, 9.9 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 5.8 times more Potassium, 281.3 times more Sodium, 1.3 times more Zinc and 2260.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Mustard Greens, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Fat, 12.8 times more Saturated Fat and 41.7 times more Omega 6 than Frozen Mustard Greens, Unprepared.
• While Frozen Mustard Greens, Unprepared contain 10.1 times more Omega 3, 4.1 times more Carbohydrate, 8.7 times more Fiber and 3.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen Mustard Greens, Unprepared have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen Mustard Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.