Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Energy	28.4% 825kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	30.6% 40g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 5.23g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	49% 27.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	9.92% 99mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 8.7 times more Vitamin B5, 2 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.1 times more Vitamin E than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 7.6 times more Vitamin B1, 5.1 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Mustard Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Ground Mustard Seed:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.8 times more Copper and 1.4 times more Phosphorus than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 3.8 times more Calcium, 2.4 times more Iron, 2.9 times more Magnesium and 2.6 times more Selenium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Mustard Seed Spices have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Fat, 2.6 times more Saturated Fat and 5.5 times more Omega 6 than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 55 times more Omega 3, 2.5 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Ground Mustard Seed Spices have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.