Comparing Nutrients in 1 kilogram Oyster Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Oyster Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	176% 229g	130g per day for Men 19-50 years
Sugars	15.3% 11g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	60.5% 23g	279% 106g	38g per day for Men 19-50 years
Protein	59% 33g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	268% 3.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	24% 892g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oyster Mushrooms vs Oil Roasted Sunflower Seeds:

• Raw Oyster Mushrooms have 1.2 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 5.4 times more Vitamin B5, 7.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oyster Mushrooms vs Oil Roasted Sunflower Seeds:

• Raw Oyster Mushrooms have 6 times more Sodium and 57.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 29 times more Calcium, 7.4 times more Copper, 3.2 times more Iron, 7.1 times more Magnesium, 18.4 times more Manganese, 9.5 times more Phosphorus, 30.1 times more Selenium and 6.8 times more Zinc than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 17.9 times more Energy, 125.1 times more Fat, 114 times more Saturated Fat, more Omega 3, 278.1 times more Omega 6, 3.8 times more Carbohydrate, 2.8 times more Sugars, 4.6 times more Fiber and 6.1 times more Protein than Raw Oyster Mushrooms.
• Both Raw Oyster Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.