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

Weight per 100 calories

• Sunflower Seeds: 17g
• Stir-Fried White Mushrooms: 385g

Sunflower Seeds have 22.5 times more energy per 100g than Stir-Fried White Mushrooms. It has very high energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	12% 15.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0% 0g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	12.4% 0.16mg	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	9.7% 39μg	19.2% 77μg	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	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.13% 30.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	124% 1.1mg	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	11.2% 0.9mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	10% 42.3mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	7.86% 0.18mg	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	16% 113mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	44.8% 1523mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	3.08% 46mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	9.47% 350g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B6 and more Vitamin E than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 1.5 times more Vitamin B1, 29.3 times more Vitamin B2, 10.7 times more Vitamin B3, 28.8 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

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

• Dried Sunflower Seed Kernels have 1.3 times more Magnesium and 1.8 times more Manganese than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 3.6 times more Copper, 3.6 times more Phosphorus, 13.8 times more Potassium, 5.9 times more Selenium, 29.9 times more Sodium, 2.6 times more Zinc and 432.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried White Mushrooms have similar amounts of Calcium and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 6.9 times more Fat, 5 times more Saturated Fat and 6.4 times more Omega 6 than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 4.5 times more Carbohydrate, 4.7 times more Fiber and 3.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried White Mushrooms have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.