Lets compare vitamin content per 7 ounces of Cooked Frozen Mustard Greens vs Sunflower Seeds:
Boiled and Drained Frozen Mustard Greens have 118 times more Vitamin A, 9.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 6.7 times more Vitamin B2, 32.3 times more Vitamin B3, 70.6 times more Vitamin B5, 12.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 26.1 times more Vitamin E than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Cooked Frozen Mustard Greens vs Sunflower Seeds:
Boiled and Drained Frozen Mustard Greens have 1.3 times more Calcium, 2.8 times more Sodium and 19.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 31 times more Copper, 4.7 times more Iron, 25 times more Magnesium, 6.6 times more Manganese, 27.5 times more Phosphorus, 4.6 times more Potassium, 88.3 times more Selenium and 25 times more Zinc than Boiled and Drained Frozen Mustard Greens.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 30.7 times more Energy, 205.8 times more Fat, 342.7 times more Saturated Fat, 2.7 times more Omega 3, 960.4 times more Omega 6, 6.4 times more Carbohydrate, 8.2 times more Sugars, 3.1 times more Fiber and 9.2 times more Protein than Boiled and Drained Frozen Mustard Greens.
Both Boiled and Drained Frozen Mustard Greens as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.