Comparing Nutrients in 100 calories Mustard GreensVS Sunflower Seeds

Weight per 100 calories

Mustard Greens

370g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 21.6 times more energy per unit of mass than Raw Mustard Greens, which is very high in comparison to other foods. Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Mustard Greens or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Mustard Greens

34%

11%

55%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Mustard Greensvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.56g

Fat

9.1%8.8g

1.56 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.037g

Saturated Fat

2.4%0.76g

0.037 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.17%0.067g

Omega 3

0.64%0.01g

0.067 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.074g

Omega 6

23.2%3.95g

0.074 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.3%17.3g

Carbohydrate

2.63%3.42g

17.3 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.74%4.9g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.9 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g

Fiber

3.88%1.47g

12 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.6g

Protein

6.35%3.56g

10.6 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mustard Greensvs Sunflower Seeds

62%559μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

559 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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24.7%0.3mg

Vitamin B1

21%0.25mg

Thiamine

0.3 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.3%0.41mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.41 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.5%2.96mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

2.96 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.6%0.78mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.78 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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51.3%0.67mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.67 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.4μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

44.4 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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288%259mg

Vitamin C

0.27%0.24mg

Ascorbic acid

259 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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49.6%7.44mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

7.44 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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795%954μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

954 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mustard Greensvs Sunflower Seeds

42.6%426mg

Calcium

1.34%13.4mg

426 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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68%0.61mg

Copper

34.2%0.31mg

0.61 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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76%6.07mg

Iron

11.2%0.9mg

6.07 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.2%119mg

Magnesium

13.3%55.7mg

119 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

14.5%0.33mg

NA mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30.7%215mg

Phosphorus

16%113mg

215 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42%1422mg

Potassium

3.25%110mg

1422 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.06%3.33μg

Selenium

16.5%9.08μg

3.33 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.94%74mg

Sodium

0.1%1.54mg

74 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.4%0.93mg

Zinc

7.8%0.86mg

0.93 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.08%336g

Water

0.022%0.81g

336 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Mustard Greens vs Sunflower Seeds:

Raw Mustard Greens have 1088.7 times more Vitamin A, 6.7 times more Vitamin B2, 2.1 times more Vitamin B3, 4 times more Vitamin B5, 2.9 times more Vitamin B6, 1081.5 times more Vitamin C, 1.2 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
Both Raw Mustard Greens and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
Both Raw Mustard Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Mustard Greens vs Sunflower Seeds:

Raw Mustard Greens have 31.9 times more Calcium, 2 times more Copper, 6.8 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 12.9 times more Potassium, 48.1 times more Sodium and 414.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.7 times more Selenium than Raw Mustard Greens.
Both Raw Mustard Greens and Dried Sunflower Seed Kernels have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Mustard Greens have 6.5 times more Omega 3, 5.1 times more Carbohydrate, 10.9 times more Sugars, 8 times more Fiber and 3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.7 times more Fat, 20.6 times more Saturated Fat and 53.3 times more Omega 6 than Raw Mustard Greens.
Both Raw Mustard Greens and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Mustard Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mustard GreensVS Boiled Mustard GreensSunflower SeedsVS Boiled Mustard GreensMustard GreensVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Mustard GreensVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Mustard Greens or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: