Comparing Nutrients in 500 calories Toasted Sunflower SeedsVS Mustard Spinach
Weight per 500 calories
Toasted Sunflower Seeds
80.8g
Mustard Spinach
2273g
Toasted Sunflower Seeds have 28.1 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 - Toasted Sunflower Seeds or Mustard Spinach?
Toasted Sunflower Seeds VS Mustard Spinach Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Mustard Spinach?
Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Mustard Spinach:
500 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B5 than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain more Vitamin A, 5.9 times more Vitamin B1, 9.2 times more Vitamin B2, 4.5 times more Vitamin B3, 5.3 times more Vitamin B6, 18.8 times more Vitamin B9 and 2612.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Toasted Sunflower Seed Kernels no Salt as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.
Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Mustard Spinach:
500 calories of Toasted Sunflower Seeds have 1.5 times more Phosphorus than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain 103.7 times more Calcium, 6.2 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese, 25.7 times more Potassium, 197 times more Sodium and 2594.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Mustard Spinach contain similar levels of Copper and Zinc per 500 calories.
500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Toasted Sunflower Seeds have 6.7 times more Fat, 14.1 times more Saturated Fat and 44.3 times more Omega 6 than Mustard Spinach.
While 500 kcal of Raw Mustard Spinach contain 9.6 times more Omega 3, 5.3 times more Carbohydrate, 6.9 times more Fiber and 3.6 times more Protein than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Mustard Spinach offer comparable quantities of Energy per 500 calories.
500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
500 calories of Mustard Spinach provide inadequate amounts of Omega 6