Comparing Nutrients in 5 ounces Sunflower Seeds VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	28.5% 828kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	49.4% 8.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	30.6% 40g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 5.23g	g per day for Men 19-50 years
Fiber	32% 12g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	43.3% 0.56mg	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	80.4% 322μg	57.4% 230μg	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	2.2% 2mg	11% 10mg	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	332% 50mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	11% 111mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	102% 0.91mg	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	93% 7.44mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	151% 3.47mg	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	134% 936mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.2% 7.47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Ground Mustard Seed:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.9 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Ground Mustard Seed:

• Dried Sunflower Seed Kernels have 2.8 times more Copper than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus and 3.9 times more Selenium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Magnesium, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 63.2 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Ground Mustard Seed Spices have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.