Lets compare vitamin content per 5 ounces of Boiled Mustard Spinach vs Sunflower Seeds:
Boiled and Drained Mustard Spinach has 136.7 times more Vitamin A and 46.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 36.1 times more Vitamin B1, 5.7 times more Vitamin B2, 19.4 times more Vitamin B3, 9.5 times more Vitamin B5, 13.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Boiled Mustard Spinach vs Sunflower Seeds:
Boiled and Drained Mustard Spinach has 2 times more Calcium and 20 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 36 times more Copper, 6.6 times more Iron, 46.4 times more Magnesium, 7.2 times more Manganese, 36.7 times more Phosphorus, 2.3 times more Potassium, 88.3 times more Selenium and 45.5 times more Zinc than Boiled and Drained Mustard Spinach.
Comparison of macro-nutrients per 5 ounces:
Dried Sunflower Seed Kernels contain 36.5 times more Energy, 257.3 times more Fat, 7.1 times more Carbohydrate, 4.3 times more Fiber and 12.2 times more Protein than Boiled and Drained Mustard Spinach.
Both Boiled and Drained Mustard Spinach as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.