Comparing Nutrients in 100 grams 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	17.5% 508kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.2g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	35% 5.92g	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	21.6% 28g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.37% 6.8g	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	0.028% 0.02g	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	% 2.88g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 2.37g	g per day for Men 19-50 years
Fiber	32% 12g	28% 10.6g	38g per day for Men 19-50 years
Protein	46.6% 26g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Ground Mustard Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.73mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	40.5% 162μg	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	7.9% 7.1mg	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	34% 5.07mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Mustard Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	71.7% 0.65mg	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	115% 9.2mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	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	118% 828mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	378% 208μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.1mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.14% 5.27g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Ground Mustard Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.