Comparing Nutrients in 100 grams Mustard Spinach VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mustard Spinach	32%	10%	58%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mustard Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.76% 22kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	3% 3.9g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	3.93% 2.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Mustard Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55% 495μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.56% 0.18mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	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	39.8% 159μg	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	144% 130mg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mustard Spinach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	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	18.8% 1.5mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	4% 28mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mustard Spinach vs Oil Roasted Sunflower Seeds:

• Raw Mustard Spinach has more Vitamin A and 118.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.7 times more Vitamin B1, 3 times more Vitamin B2, 6.1 times more Vitamin B3, 39 times more Vitamin B5, 5.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Mustard Spinach.
• Both Raw 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 Mustard Spinach vs Oil Roasted Sunflower Seeds:

• Raw Mustard Spinach has 2.4 times more Calcium, 7 times more Sodium and 59.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.1 times more Copper, 2.9 times more Iron, 11.5 times more Magnesium, 5.1 times more Manganese, 40.7 times more Phosphorus, 97.8 times more Selenium and 30.6 times more Zinc than Raw Mustard Spinach.
• Both Raw Mustard Spinach and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels contain 26.9 times more Energy, 171 times more Fat, 471.2 times more Saturated Fat, 3 times more Omega 3, 1140.3 times more Omega 6, 5.9 times more Carbohydrate, 3.8 times more Fiber and 9.1 times more Protein than Raw Mustard Spinach.
• Both Raw Mustard Spinach as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.