Lets compare vitamin content per 100 grams of Boiled Mustard Spinach vs Oil Roasted Sunflower Seeds:
Boiled and Drained Mustard Spinach has more Vitamin A and 59.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 4.5 times more Vitamin B2, 9.6 times more Vitamin B3, 58.3 times more Vitamin B5, 8.2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Boiled Mustard Spinach vs Oil Roasted Sunflower Seeds:
Boiled and Drained Mustard Spinach has 1.8 times more Calcium and 61.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 36.1 times more Copper, 5.4 times more Iron, 18.1 times more Magnesium, 7.7 times more Manganese, 63.3 times more Phosphorus, 1.7 times more Potassium, 130.3 times more Selenium and 47.4 times more Zinc than Boiled and Drained Mustard Spinach.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 256.5 times more Fat, 8.2 times more Carbohydrate, 5.3 times more Fiber and 11.8 times more Protein than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.