Comparing Nutrients in 100 calories Stir-Fried White Mushrooms VS Toasted Sunflower Seeds

Weight per 100 calories

• Stir-Fried White Mushrooms: 385g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 23.8 times more energy per unit of mass than Stir-Fried White Mushrooms, which is very high in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

Discover which food has more nutrients per 100 calories - Stir-Fried White Mushrooms or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.2% 6.92g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.8% 0.37mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.8mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.2% 77μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.13% 30.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.96mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.3mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	7.86% 0.18mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.7% 404mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	44.8% 1523mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	97% 53.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.08% 46mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.004% 0.16g	3700g per day for Men 19-50 years

Stir-Fried White Mushrooms VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Stir-Fried White Mushrooms or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 100 calories of Stir-Fried White Mushrooms have 7 times more Vitamin B1, 38.7 times more Vitamin B2, 22.6 times more Vitamin B3, 4.9 times more Vitamin B5, 1.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin D than Toasted Sunflower Seeds.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Stir-Fried White Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 100 calories of Stir-Fried White Mushrooms have 3.8 times more Copper, 2 times more Magnesium, 2.2 times more Phosphorus, 19.2 times more Potassium, 95.2 times more Sodium, 2.6 times more Zinc and 2168.9 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds contain similar levels of Iron per 100 calories.
• Both Stir-Fried White Mushrooms as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Stir-Fried White Mushrooms have 4.7 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 7.2 times more Fat, 6.3 times more Saturated Fat and 9.8 times more Omega 6 than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• Both Stir-Fried White Mushrooms as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.