Comparing Nutrients in 7 ounces Ground Mustard Seed VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.8% 1008kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.95g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	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	43% 55.7g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	0.055% 0.04g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 7.32g	% 4.96g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	45% 17g	38g per day for Men 19-50 years
Protein	92% 51.8g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	80.4% 321μg	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	15.7% 14mg	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	67% 10mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.8% 528mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	397% 3.57mg	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	228% 18.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	235% 1643mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Mustard Seed vs Sunflower Seeds:

• Ground Mustard Seed Spices have 5.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Ground Mustard Seed Spices 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 Ground Mustard Seed vs Sunflower Seeds:

• Ground Mustard Seed Spices have 3.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 3.9 times more Selenium and 1.2 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Copper than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mustard Seed Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 2.2 times more Saturated Fat and 3.9 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Ground Mustard Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.