Comparing Nutrients in 1 kilogram Microwaved White Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Microwaved White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 350kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	158% 206g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	303% 115g	38g per day for Men 19-50 years
Protein	70% 39g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Toasted 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	50% 0.6mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	332% 4.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	392% 19.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	619% 8.05mg	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	40% 160μg	595% 2380μg	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	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	18.3% 110IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	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

	Microwaved White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	411% 3.7mg	2038% 18.3mg	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	41.3% 3.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	919% 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	181% 1270mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	24% 885g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved White Mushrooms versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved White Mushrooms vs Toasted Sunflower Seeds:

• 1 kilogram of Microwaved White Mushrooms has 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.4 times more Vitamin B1, 3.6 times more Vitamin B5, 16.4 times more Vitamin B6 and 14.9 times more Vitamin B9 than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved White Mushrooms vs Toasted Sunflower Seeds:

• 1 kilogram of Microwaved White Mushrooms has 88.5 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 9.5 times more Calcium, 5 times more Copper, 20.6 times more Iron, 9.2 times more Magnesium, 33 times more Manganese, 9.1 times more Phosphorus and 7.3 times more Zinc than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Microwaved White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 17.7 times more Energy, 123.5 times more Fat, 99.2 times more Saturated Fat, more Omega 3, 133.5 times more Omega 6, 3.4 times more Carbohydrate, 4.6 times more Fiber and 4.4 times more Protein than Microwaved White Mushrooms.
• 1 kilogram of Microwaved White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6