Comparing Nutrients in 14 ounces Oyster Mushrooms VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oyster Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	61% 79.4g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	14.3% 10.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	23.5% 13g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	225% 901μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	931% 140mg	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

	Oyster Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	794% 7.14mg	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	66% 5.28mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	336% 7.74mg	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	68% 476mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oyster Mushrooms vs Sunflower Seeds:

• Raw Oyster Mushrooms have more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.8 times more Vitamin B1, 1.7 times more Vitamin B3, 12.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Raw Oyster Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oyster Mushrooms vs Sunflower Seeds:

• Raw Oyster Mushrooms have 2 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 7.4 times more Copper, 3.9 times more Iron, 18.1 times more Magnesium, 17.3 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 20.4 times more Selenium and 6.5 times more Zinc than Raw Oyster Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 17.7 times more Energy, 125.5 times more Fat, 71.9 times more Saturated Fat, more Omega 3, 187.4 times more Omega 6, 3.3 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 6.3 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.