Comparing Nutrients in 7 ounces Boiled Mustard Greens with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Mustard Greens with Salt	31%	13%	56%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	55.4% 21g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	116% 1046μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.37% 0.86mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	121% 1.57mg	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	4.47% 18μg	116% 464μg	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	55.8% 50.2mg	2.43% 2.2mg	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	23.5% 3.53mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	980% 1176μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.4% 234mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	398% 3.58mg	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	21.6% 1.73mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	12% 83.3mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	9.46% 321mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.92% 182g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mustard Greens with Salt VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mustard Greens with Salt versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Mustard Greens with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Boiled Mustard Greens with Salt have more Vitamin A, 23 times more Vitamin C and 191.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 4.4 times more Vitamin B2, 9.5 times more Vitamin B3, 57.8 times more Vitamin B5, 8.1 times more Vitamin B6, 26 times more Vitamin B9 and 20.4 times more Vitamin E than Boiled and Drained Mustard Greens with Salt.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Mustard Greens with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Mustard Greens with Salt vs Oil Roasted Sunflower Seeds:

• 7 ounces of Boiled Mustard Greens with Salt have 1.4 times more Calcium, 84 times more Sodium and 59.6 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 18.4 times more Copper, 4.9 times more Iron, 9.8 times more Magnesium, 27.1 times more Phosphorus, 3 times more Potassium, 130.3 times more Selenium and 34.7 times more Zinc than Boiled and Drained Mustard Greens with Salt.
• 7 ounces of Boiled Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 22.8 times more Energy, 109.1 times more Fat, 589 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 5.1 times more Carbohydrate, 2.2 times more Sugars, 5.3 times more Fiber and 7.8 times more Protein than Boiled and Drained Mustard Greens with Salt.
• 7 ounces of Boiled Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6