Comparing Nutrients in 100 grams Cooked Frozen Mustard Greens with Salt VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mustard Greens with Salt	38%	9%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cooked Frozen Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.66% 19kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.1g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	39.3% 354μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	61% 0.79mg	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	17.5% 70μg	58.5% 234μg	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	15.3% 14mg	1.22% 1.1mg	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	9% 1.35mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	279% 335μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mustard Greens with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 101mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	6.44% 0.058mg	200% 1.8mg	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	14% 1.12mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	90% 2.08mg	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	3.43% 24mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.042% 1.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mustard Greens with Salt VS Oil Roasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Mustard Greens with Salt versus 100 g of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Mustard Greens with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Cooked Frozen Mustard Greens with Salt have more Vitamin A, 12.5 times more Vitamin C and 108.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 8 times more Vitamin B1, 5.3 times more Vitamin B2, 16 times more Vitamin B3, 433.8 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 26.9 times more Vitamin E than Boiled Frozen Mustard Greens, drained with Salt.
• 100 grams of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Frozen Mustard Greens, drained with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Mustard Greens with Salt vs Oil Roasted Sunflower Seeds:

• 100 grams of Cooked Frozen Mustard Greens with Salt have 87 times more Sodium and 60.9 times more Water than Oil Roasted Sunflower Seeds.
• While 100 g of Oil Roasted Sunflower Seed Kernels contain 31.1 times more Copper, 3.8 times more Iron, 9.8 times more Magnesium, 7.1 times more Manganese, 47.5 times more Phosphorus, 3.5 times more Potassium, 130.3 times more Selenium and 26.1 times more Zinc than Boiled Frozen Mustard Greens, drained with Salt.
• Both Cooked Frozen Mustard Greens with Salt and Oil Roasted Sunflower Seeds contain similar levels of Calcium per 100 grams.
• 100 grams of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil Roasted Sunflower Seed Kernels contain 31.2 times more Energy, 205.2 times more Fat, 543.7 times more Saturated Fat, 3.7 times more Omega 3, 1425.3 times more Omega 6, 7.4 times more Carbohydrate, 9.7 times more Sugars, 3.8 times more Fiber and 8.8 times more Protein than Boiled Frozen Mustard Greens, drained with Salt.
• 100 grams of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6