Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Mustard Spinach:
Dried Sunflower Seed Kernels have 21.8 times more Vitamin B1, 3.8 times more Vitamin B2, 12.3 times more Vitamin B3, 6.3 times more Vitamin B5, 8.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Mustard Spinach.
While Raw Mustard Spinach contains 165 times more Vitamin A and 92.9 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Raw Mustard Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Mustard Spinach:
Dried Sunflower Seed Kernels have 24 times more Copper, 3.5 times more Iron, 29.5 times more Magnesium, 4.8 times more Manganese, 23.6 times more Phosphorus, 1.4 times more Potassium, 66.3 times more Selenium and 29.4 times more Zinc than Raw Mustard Spinach.
While Raw Mustard Spinach contains 2.7 times more Calcium, 2.3 times more Sodium and 19.5 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 26.5 times more Energy, 171.5 times more Fat, 297 times more Saturated Fat, 2.2 times more Omega 3, 768.3 times more Omega 6, 5.1 times more Carbohydrate, 3.1 times more Fiber and 9.4 times more Protein than Raw Mustard Spinach.
Both Dried Sunflower Seed Kernels as well as Raw Mustard Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.