Comparing Nutrients in 100 calories Frozen Mustard GreensVS Roasted Sunflower Seeds

Weight per 100 calories

Frozen Mustard Greens

500g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 29.1 times more energy per unit of mass than Frozen Mustard Greens, Unprepared, which is very high in comparison to other foods. Frozen Mustard Greens having very low energy density.

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Mustard Greens

38%

53%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Frozen Mustard Greensvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.35g

Fat

8.82%8.56g

1.35 gvs8.56 g

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

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0.22%0.07g

Saturated Fat

2.8%0.9g

0.07 gvs0.9 g

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

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7.5%0.12g

Omega 3

0.74%0.012g

0.12 gvs0.012 g

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

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0.79%0.14g

Omega 6

33%5.63g

0.14 gvs5.63 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

3.2%4.14g

17 gvs4.14 g

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

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Sugars

0.65%0.47g

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

NA gvs0.47 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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43.4%16.5g

Fiber

5%1.9g

16.5 gvs1.9 g

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

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22.2%12.5g

Protein

5.93%3.32g

12.5 gvs3.32 g

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

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Vitamins

Frozen Mustard Greensvs Roasted Sunflower Seeds

143%1290μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1290 μgvs0 μg

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

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20%0.24mg

Vitamin B1

1.5%0.018mg

Thiamine

0.24 mgvs0.018 mg

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

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23.5%0.31mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.31 mgvs0.042 mg

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

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9.8%1.57mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.57 mgvs1.2 mg

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

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1.9%0.095mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.095 mgvs1.2 mg

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

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50.4%0.66mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.66 mgvs0.14 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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173%690μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

690 μgvs40.7 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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141%127mg

Vitamin C

0.27%0.24mg

Ascorbic acid

127 mgvs0.24 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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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

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

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

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

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Minerals

Frozen Mustard Greensvs Roasted Sunflower Seeds

58%580mg

Calcium

1.2%12mg

580 mgvs12 mg

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

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37.2%0.34mg

Copper

35%0.31mg

0.34 mgvs0.31 mg

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

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Fluoride

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 .

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80.6%6.45mg

Iron

8.16%0.65mg

6.45 mgvs0.65 mg

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

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18%75mg

Magnesium

5.28%22mg

75 mgvs22 mg

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

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73.7%1.7mg

Manganese

15.8%0.36mg

1.7 mgvs0.36 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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21.4%150mg

Phosphorus

28.4%198mg

150 mgvs198 mg

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

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25%850mg

Potassium

4.3%146mg

850 mgvs146 mg

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

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6.36%3.5μg

Selenium

24.8%13.6μg

3.5 μgvs13.6 μg

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

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9.67%145mg

Sodium

0.034%0.52mg

145 mgvs0.52 mg

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

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10.5%1.15mg

Zinc

8.26%0.91mg

1.15 mgvs0.91 mg

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

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12.6%466g

Water

0.006%0.21g

466 gvs0.21 g

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

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Lets compare vitamin content per 100 calories of Frozen Mustard Greens vs Roasted Sunflower Seeds:

Frozen Mustard Greens, Unprepared have more Vitamin A, 13.2 times more Vitamin B1, 7.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.7 times more Vitamin B6, 16.9 times more Vitamin B9 and 525.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 12.7 times more Vitamin B5 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Mustard Greens vs Roasted Sunflower Seeds:

Frozen Mustard Greens, Unprepared have 48.2 times more Calcium, 9.9 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 5.8 times more Potassium, 281.3 times more Sodium, 1.3 times more Zinc and 2260.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Phosphorus and 3.9 times more Selenium than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Mustard Greens, Unprepared have 10.1 times more Omega 3, 4.1 times more Carbohydrate, 8.7 times more Fiber and 3.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 6.3 times more Fat, 12.8 times more Saturated Fat and 41.7 times more Omega 6 than Frozen Mustard Greens, Unprepared.
Both Frozen Mustard Greens, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Frozen Mustard Greens, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Mustard GreensVS Cooked Frozen Mustard GreensRoasted Sunflower SeedsVS Cooked Frozen Mustard GreensFrozen Mustard GreensVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Frozen Mustard GreensVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Mustard Greens or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: