Comparing Nutrients in 7 ounces Ground Mustard Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Ground Mustard Seed	19%	60%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Ground Mustard Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.8% 1008kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	470% 7.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	0.055% 0.04g	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	% 5.7g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 7.32g	% 4.7g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	92% 51.8g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	80.4% 321μg	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	15.7% 14mg	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	67% 10mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.8% 528mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	228% 18.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	175% 734mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	211% 4.86mg	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	235% 1643mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	751% 413μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Ground Mustard Seed Spices have 2.5 times more Vitamin B1, 6.5 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.6 times more Vitamin B5, 2 times more Vitamin B6, 1.4 times more Vitamin B9 and 7.2 times more Vitamin E than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Ground Mustard Seed Spices as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Ground Mustard Seed Spices have 3.1 times more Calcium, 2.2 times more Iron, 2.9 times more Magnesium, 1.5 times more Potassium and 2.7 times more Selenium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.8 times more Copper and 1.4 times more Phosphorus than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Ground Mustard Seed Spices have 46.8 times more Omega 3, 1.2 times more Carbohydrate, 2.2 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 3.6 times more Saturated Fat and 5.8 times more Omega 6 than Ground Mustard Seed Spices.
• Both Ground Mustard Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 7 oz.
• Both Ground Mustard Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.