Comparing Nutrients in 14 ounces Boiled White Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	70% 91g	130g per day for Men 19-50 years
Sugars	13% 9.3g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Oil Roasted 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	24% 0.29mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	242% 3.14mg	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	18% 71.4μg	232% 929μg	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	17.6% 16mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	796% 7.16mg	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	86.3% 6.9mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	359% 8.26mg	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	49.3% 345mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.77% 361g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled White Mushrooms versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled White Mushrooms vs Oil Roasted Sunflower Seeds:

• 14 ounces of Boiled White Mushrooms have 3.6 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B5, 8.3 times more Vitamin B6, 13 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained White Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled White Mushrooms vs Oil Roasted Sunflower Seeds:

• 14 ounces of Boiled White Mushrooms have 59.1 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 3.6 times more Copper, 2.5 times more Iron, 10.6 times more Magnesium, 18.1 times more Manganese, 13.1 times more Phosphorus, 1.4 times more Potassium, 6.6 times more Selenium and 6 times more Zinc than Boiled and Drained White Mushrooms.
• 14 ounces of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 21.1 times more Energy, 109.1 times more Fat, 115.9 times more Saturated Fat, 81 times more Omega 3, 191.1 times more Omega 6, 4.3 times more Carbohydrate, 1.3 times more Sugars, 4.8 times more Fiber and 9.2 times more Protein than Boiled and Drained White Mushrooms.
• 14 ounces of Boiled White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6