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Comparing Nutrients in 500 calories Sunflower SeedsVS Ground Mustard Seed

Weight per 500 calories

Sunflower Seeds
85.6g
Ground Mustard Seed
98g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Sunflower Seeds or Ground Mustard Seed?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Ground Mustard Seed
19%
60%
21%
500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Ground Mustard Seed
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
36.8%35.7g
44 gvs35.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
12%3.8g
Saturated Fat
6.1%1.96g
3.8 gvs1.96 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.2%0.051g
Omega 3
233%3.73g
0.051 gvs3.73 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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116%19.7g
Omega 6
34.3%5.83g
19.7 gvs5.83 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 .

Find Nuts and Seeds rich in Cholesterol
13%17g
Carbohydrate
21.3%27.6g
17 gvs27.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.24g
Sugars
9.2%6.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.24 gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.027%0.02g
≤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 gvs0.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%2.83g
NA gvs2.83 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.14g
Sucrose
%3.63g
2.14 gvs3.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
19.4%7.36g
Fiber
31.6%12g
7.36 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
31.8%17.8g
Protein
46%25.7g
17.8 gvs25.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seedsvs Ground Mustard Seed
0.29%2.57μg
Vitamin A
0.22%1.97μg
RAE, retinol activity equivalents
2.57 μgvs1.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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106%1.27mg
Vitamin B1
66%0.79mg
Thiamine
1.27 mgvs0.79 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23.4%0.3mg
Vitamin B2
19.8%0.26mg
Riboflavin
0.3 mgvs0.26 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%4.66mg
Niacin, nicotinic acid, niacinamide
7.14 mgvs4.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
19.3%0.97mg
Vitamin B5
16%0.8mg
Pantothenic acid
0.97 mgvs0.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
88.6%1.15mg
Vitamin B6
30%0.39mg
Pyridoxine
1.15 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
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
40%159μg
Folates and Folic Acid
194 μgvs159 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
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
7.76%7mg
Ascorbic acid
1.2 mgvs7 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
33.3%5mg
Tocopherols and Tocotrienols
30 mgvs5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
4.43%5.3μg
Phytomenadione or phylloquinone
0 μgvs5.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Ground Mustard Seed
6.68%66.8mg
Calcium
26%262mg
66.8 mgvs262 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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171%1.54mg
Copper
70.5%0.63mg
1.54 mgvs0.63 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
56%4.5mg
Iron
113%9.06mg
4.5 mgvs9.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%278mg
Magnesium
86.7%364mg
278 mgvs364 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72.6%1.67mg
Manganese
105%2.4mg
1.67 mgvs2.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
80.7%565mg
Phosphorus
116%815mg
565 mgvs815 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
16.2%552mg
Potassium
21.4%726mg
552 mgvs726 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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82.5%45.4μg
Selenium
372%205μg
45.4 μgvs205 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.51%7.7mg
Sodium
0.85%12.8mg
7.7 mgvs12.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
39%4.3mg
Zinc
54.4%6mg
4.3 mgvs6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.11%4.05g
Water
0.14%5.2g
4.05 gvs5.2 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 Ground Mustard Seed:
Comparing minerals per 500 calories for Sunflower Seeds vs Ground Mustard Seed:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsGround Mustard SeedVS Roasted Sunflower SeedsSunflower SeedsVS Ground NutmegGround Mustard SeedVS Ground Nutmeg
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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