Comparing Nutrients in 7 ounces Prepared Yellow Mustard VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.1% 119kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	46.4% 0.74g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.9% 11.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	7.17% 5.2g	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	0.63% 0.46g	NA	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	% 0.93g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	% 4.96g	g per day for Men 19-50 years
Fiber	21% 7.94g	45% 17g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.3% 0.35mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	205% 2.67mg	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	3.47% 14μg	113% 450μg	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	0.66% 0.6mg	3.1% 2.78mg	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	4.76% 0.71mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.5% 125mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	40% 3.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	168% 3.87mg	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	30.6% 214mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	121% 66.5μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Prepared Yellow Mustard vs Sunflower Seeds:

• Prepared Yellow Mustard has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 5.1 times more Vitamin B2, 14.8 times more Vitamin B3, 4.4 times more Vitamin B5, 19.2 times more Vitamin B6, 32.4 times more Vitamin B9, 4.7 times more Vitamin C and 97.7 times more Vitamin E than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Prepared Yellow Mustard vs Sunflower Seeds:

• Prepared Yellow Mustard has 122.7 times more Sodium and 17.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 24.3 times more Copper, 3.3 times more Iron, 6.8 times more Magnesium, 4.6 times more Manganese, 6.1 times more Phosphorus, 4.2 times more Potassium, 1.6 times more Selenium and 7.8 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Prepared Yellow Mustard has 6.2 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Energy, 15.4 times more Fat, 20.8 times more Saturated Fat, 63.5 times more Omega 6, 3.4 times more Carbohydrate, 2.8 times more Sugars, 2.2 times more Fiber and 5.6 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.