Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	11.4% 330kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	179% 233g	130g per day for Men 19-50 years
Sugars	15.3% 11g	145% 105g	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	% 11g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 105g	g per day for Men 19-50 years
Fiber	60.5% 23g	150% 57g	38g per day for Men 19-50 years
Protein	59% 33g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	235% 70.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	593% 2370μg	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	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.3% 290IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1526% 229mg	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

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3% 30mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	1774% 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	166% 13.3mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	901% 20.7mg	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	171% 1200mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	445% 49mg	11mg per day for Men 19-50 years
Water	24% 892g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Oyster Mushrooms versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oyster Mushrooms vs Sunflower Seed Butter:

• 1 kilogram of Oyster Mushrooms has 2.4 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B3, 5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oyster Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Sunflower Seed Butter have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oyster Mushrooms vs Sunflower Seed Butter:

• 1 kilogram of Oyster Mushrooms has 143.8 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 21.3 times more Calcium, 6.5 times more Copper, 3.1 times more Iron, 17.3 times more Magnesium, 18.3 times more Manganese, 5.6 times more Phosphorus, 1.4 times more Potassium, 40.2 times more Selenium and 6.4 times more Zinc than Raw Oyster Mushrooms.
• 1 kilogram of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 18.7 times more Energy, 134.6 times more Fat, 75.5 times more Saturated Fat, more Omega 3, 79.2 times more Omega 6, 3.8 times more Carbohydrate, 9.5 times more Sugars, 2.5 times more Fiber and 5.2 times more Protein than Raw Oyster Mushrooms.
• 1 kilogram of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6