Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than Mustard Spinach. It has very high energy density when compared to other foods. Raw Mustard Spinach having very low energy density.
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Mustard Spinach?
Oil Roasted Sunflower Seeds VS Mustard Spinach Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Mustard Spinach?
Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Mustard Spinach:
500 calories of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B5 than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain more Vitamin A, 5.7 times more Vitamin B1, 8.9 times more Vitamin B2, 4.4 times more Vitamin B3, 5.2 times more Vitamin B6, 18.3 times more Vitamin B9 and 3180.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Oil Roasted Sunflower Seed Kernels as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Mustard Spinach:
500 calories of Oil Roasted Sunflower Seeds have 1.5 times more Phosphorus and 3.6 times more Selenium than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain 65 times more Calcium, 9.4 times more Iron, 2.3 times more Magnesium, 5.3 times more Manganese, 25 times more Potassium, 188.4 times more Sodium and 1611.1 times more Water than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mustard Spinach contain similar levels of Copper and Zinc 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 Oil Roasted Sunflower Seeds have 6.4 times more Fat, 17.5 times more Saturated Fat and 42.4 times more Omega 6 than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain 9 times more Omega 3, 4.6 times more Carbohydrate, 7.1 times more Fiber and 3 times more Protein than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Mustard Spinach offer comparable quantities of Energy per 500 calories.
500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Mustard Spinach provide inadequate amounts of Omega 6