Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Oyster Mushrooms

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Oyster Mushrooms: 303g

Oil Roasted Sunflower Seeds have 17.9 times more energy per 100g than Oyster Mushrooms. It has very high energy density when compared to other foods. Raw Oyster Mushrooms having low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	14% 18.5g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	4.64% 3.36g	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	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	% 0.13g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	18.3% 6.97g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	81.4% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	71% 21.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.9% 39.5μg	28.8% 115μg	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	0.21% 0.19mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	14.6% 88IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	0.91% 9.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	82% 0.74mg	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	9.04% 0.72mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	13% 54.5mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	52% 364mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	37.4% 1273mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	14.3% 7.88μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	3.64% 54.5mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	7.3% 270g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Oyster Mushrooms Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Oyster Mushrooms?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Oyster Mushrooms:

• 100 calories of Oil Roasted Sunflower Seeds have more Vitamin E than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 7 times more Vitamin B1, 22.4 times more Vitamin B2, 21.5 times more Vitamin B3, 3.3 times more Vitamin B5, 2.5 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 100 calories of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Oyster Mushrooms:

• 100 calories of Oil Roasted Sunflower Seeds have 1.7 times more Selenium than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 2.4 times more Copper, 5.6 times more Iron, 2.5 times more Magnesium, 1.9 times more Phosphorus, 15.6 times more Potassium, 107.6 times more Sodium, 2.7 times more Zinc and 1038.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oyster Mushrooms contain similar levels of Manganese per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oyster Mushrooms lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 7 times more Fat, 6.4 times more Saturated Fat and 15.5 times more Omega 6 than Oyster Mushrooms.
• While 100 kcal of Raw Oyster Mushrooms contain 4.8 times more Carbohydrate, 6.4 times more Sugars, 3.9 times more Fiber and 3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oyster Mushrooms offer comparable quantities of Energy per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in 100 calories.