Comparing Nutrients in 500 calories Sunflower SeedsVS Prepared Yellow Mustard

Weight per 500 calories

Sunflower Seeds

85.6g

Prepared Yellow Mustard

833g

Sunflower Seeds have 9.7 times more energy per 100g than Prepared Yellow Mustard. It has very high energy density when compared to other foods. Prepared Yellow Mustard having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Prepared Yellow Mustard?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Prepared Yellow Mustard

22%

44%

34%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Prepared Yellow Mustard

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

28.7%28g

44 gvs28 g

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

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12%3.8g

Saturated Fat

5.57%1.8g

3.8 gvs1.8 g

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

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3.2%0.051g

Omega 3

195%3.1g

0.051 gvs3.1 g

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

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116%19.7g

Omega 6

17.8%3.03g

19.7 gvs3.03 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%17g

Carbohydrate

37.4%48.6g

17 gvs48.6 g

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

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3.1%2.24g

Sugars

10.6%7.67g

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

2.24 gvs7.67 g

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

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Fructose

2.64%1.9g

≤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 gvs1.9 g

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

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Glucose

%3.9g

NA gvs3.9 g

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

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%2.14g

Sucrose

%1.75g

2.14 gvs1.75 g

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

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19.4%7.36g

Fiber

87.7%33.3g

7.36 gvs33.3 g

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

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31.8%17.8g

Protein

55.7%31g

17.8 gvs31 g

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

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Vitamins

Sunflower Seedsvs Prepared Yellow Mustard

0.29%2.57μg

Vitamin A

4.63%41.7μg

RAE, retinol activity equivalents

2.57 μgvs41.7 μg

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

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106%1.27mg

Vitamin B1

123%1.48mg

Thiamine

1.27 mgvs1.48 mg

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

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23.4%0.3mg

Vitamin B2

45%0.58mg

Riboflavin

0.3 mgvs0.58 mg

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

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44.6%7.14mg

Vitamin B3

29.4%4.7mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs4.7 mg

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

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19.3%0.97mg

Vitamin B5

42.3%2.1mg

Pantothenic acid

0.97 mgvs2.1 mg

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

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88.6%1.15mg

Vitamin B6

45%0.58mg

Pyridoxine

1.15 mgvs0.58 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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48.6%194μg

Vitamin B9

14.6%58.3μg

Folates and Folic Acid

194 μgvs58.3 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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1.33%1.2mg

Vitamin C

2.78%2.5mg

Ascorbic acid

1.2 mgvs2.5 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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201%30mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

30 mgvs3 mg

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

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0%0μg

Vitamin K

9.72%11.7μg

Phytomenadione or phylloquinone

0 μgvs11.7 μg

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

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Minerals

Sunflower Seedsvs Prepared Yellow Mustard

6.68%66.8mg

Calcium

52.5%525mg

66.8 mgvs525 mg

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

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171%1.54mg

Copper

68.5%0.62mg

1.54 mgvs0.62 mg

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

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Fluoride

0.31%12.5μg

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

NA μgvs12.5 μg

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

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56%4.5mg

Iron

168%13.4mg

4.5 mgvs13.4 mg

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

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66.3%278mg

Magnesium

95%400mg

278 mgvs400 mg

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

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72.6%1.67mg

Manganese

153%3.5mg

1.67 mgvs3.5 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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80.7%565mg

Phosphorus

129%900mg

565 mgvs900 mg

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

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16.2%552mg

Potassium

37.3%1267mg

552 mgvs1267 mg

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

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82.5%45.4μg

Selenium

508%279μg

45.4 μgvs279 μg

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

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0.51%7.7mg

Sodium

613%9200mg

7.7 mgvs9200 mg

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

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39%4.3mg

Zinc

48.5%5.33mg

4.3 mgvs5.33 mg

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

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0.11%4.05g

Water

19%698g

4.05 gvs698 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs Prepared Yellow Mustard:

Dried Sunflower Seed Kernels have 1.5 times more Vitamin B3, 2 times more Vitamin B6, 3.3 times more Vitamin B9 and 10 times more Vitamin E than Prepared Yellow Mustard.
While Prepared Yellow Mustard contains 1.9 times more Vitamin B2, 2.2 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Prepared Yellow Mustard have similar amounts of Vitamin B1 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Prepared Yellow Mustard:

Dried Sunflower Seed Kernels have 2.5 times more Copper than Prepared Yellow Mustard.
While Prepared Yellow Mustard contains 7.9 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium, 6.2 times more Selenium, 1194 times more Sodium and 172.3 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Prepared Yellow Mustard have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 1.6 times more Fat, 2.1 times more Saturated Fat and 6.5 times more Omega 6 than Prepared Yellow Mustard.
While Prepared Yellow Mustard contains 60.7 times more Omega 3, 2.8 times more Carbohydrate, 3.4 times more Sugars, 4.5 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Prepared Yellow Mustard have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPrepared Yellow MustardVS Roasted Sunflower SeedsSunflower SeedsVS SaltPrepared Yellow MustardVS Salt

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Prepared Yellow Mustard

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Prepared Yellow Mustard?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: