Comparing Nutrients in 300 calories Prepared Yellow MustardVS Roasted Sunflower Seeds

Weight per 300 calories

Prepared Yellow Mustard

500g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 9.7 times more energy per unit of mass than Prepared Yellow Mustard, which is very high in comparison to other foods. Prepared Yellow Mustard having low energy density.

Which food has more nutrients per 300 calories - Prepared Yellow Mustard or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Prepared Yellow Mustard

22%

44%

34%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Prepared Yellow Mustardvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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17.2%16.7g

Fat

26.5%25.7g

16.7 gvs25.7 g

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

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3.34%1.07g

Saturated Fat

8.4%2.7g

1.07 gvs2.7 g

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

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117%1.87g

Omega 3

2.22%0.036g

1.87 gvs0.036 g

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

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10.7%1.8g

Omega 6

99%17g

1.8 gvs17 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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22.4%29g

Carbohydrate

9.54%12.4g

29 gvs12.4 g

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

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6.34%4.6g

Sugars

1.94%1.4g

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

4.6 gvs1.4 g

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

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1.6%1.15g

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]

1.15 gvsNA g

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

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%2.35g

Glucose

2.35 gvsNA g

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

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%1.05g

Sucrose

1.05 gvsNA g

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

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52.6%20g

Fiber

15%5.72g

20 gvs5.72 g

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

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33.4%18.7g

Protein

17.8%9.96g

18.7 gvs9.96 g

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

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Vitamins

Prepared Yellow Mustardvs Roasted Sunflower Seeds

2.78%25μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

25 μgvs0 μg

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

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73.8%0.89mg

Vitamin B1

4.55%0.055mg

Thiamine

0.89 mgvs0.055 mg

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

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27%0.35mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.35 mgvs0.13 mg

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

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17.7%2.83mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

2.83 mgvs3.63 mg

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

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25.4%1.27mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.27 mgvs3.63 mg

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

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27%0.35mg

Vitamin B6

32%0.41mg

Pyridoxine

0.35 mgvs0.41 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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8.75%35μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

35 μgvs122 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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1.67%1.5mg

Vitamin C

0.8%0.72mg

Ascorbic acid

1.5 mgvs0.72 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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12%1.8mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

1.8 mgvs13.5 mg

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

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5.83%7μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

7 μgvs1.4 μg

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

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Minerals

Prepared Yellow Mustardvs Roasted Sunflower Seeds

31.5%315mg

Calcium

3.6%36mg

315 mgvs36 mg

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

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41%0.37mg

Copper

105%0.94mg

0.37 mgvs0.94 mg

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

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0.19%7.5μg

Fluoride

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

7.5 μgvsNA μg

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

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101%8.05mg

Iron

24.5%1.96mg

8.05 mgvs1.96 mg

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

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57%240mg

Magnesium

16%66.5mg

240 mgvs66.5 mg

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

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92%2.1mg

Manganese

47.3%1.1mg

2.1 mgvs1.1 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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77%540mg

Phosphorus

85%595mg

540 mgvs595 mg

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

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22.4%760mg

Potassium

13%438mg

760 mgvs438 mg

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

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305%168μg

Selenium

74.3%41μg

168 μgvs41 μg

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

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368%5520mg

Sodium

0.1%1.55mg

5520 mgvs1.55 mg

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

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29%3.2mg

Zinc

24.8%2.73mg

3.2 mgvs2.73 mg

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

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11.3%419g

Water

0.017%0.62g

419 gvs0.62 g

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

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Lets compare vitamin content per 300 calories of Prepared Yellow Mustard vs Roasted Sunflower Seeds:

Prepared Yellow Mustard has 16.2 times more Vitamin B1, 2.8 times more Vitamin B2 and 5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 3.5 times more Vitamin B9 and 7.5 times more Vitamin E than Prepared Yellow Mustard.
Both Prepared Yellow Mustard and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.
Both Prepared Yellow Mustard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared Yellow Mustard vs Roasted Sunflower Seeds:

Prepared Yellow Mustard has 8.7 times more Calcium, 4.1 times more Iron, 3.6 times more Magnesium, 1.9 times more Manganese, 1.7 times more Potassium, 4.1 times more Selenium, 3569.6 times more Sodium and 676.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper than Prepared Yellow Mustard.
Both Prepared Yellow Mustard and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Prepared Yellow Mustard has 52.6 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Sugars, 3.5 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 2.5 times more Saturated Fat and 9.3 times more Omega 6 than Prepared Yellow Mustard.
Both Prepared Yellow Mustard and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Prepared Yellow Mustard as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Prepared Yellow MustardVS SaltRoasted Sunflower SeedsVS SaltPrepared Yellow MustardVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Prepared Yellow MustardVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Prepared Yellow Mustard or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: