Comparing Nutrients in 1 kilogram White Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	White Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	7.6% 220kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	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	9.4% 1.6g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	179% 233g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 105g	g per day for Men 19-50 years
Fiber	26.3% 10g	150% 57g	38g per day for Men 19-50 years
Protein	55% 31g	309% 173g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	White Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3% 30mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	445% 49mg	11mg per day for Men 19-50 years
Water	25% 925g	0.17% 6.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of White 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 White Mushrooms vs Sunflower Seed Butter:

• 1 kilogram of White Mushrooms has 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B5 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.9 times more Vitamin B3, 5.3 times more Vitamin B6, 13.9 times more Vitamin B9, 1.3 times more Vitamin C and 2289 times more Vitamin E than Raw White Mushrooms.
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin E
• Both Raw White Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Mushrooms has 149.1 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 21.3 times more Calcium, 5 times more Copper, 8.2 times more Iron, 34.6 times more Magnesium, 44.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 11.2 times more Selenium and 9.4 times more Zinc than Raw White Mushrooms.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 28 times more Energy, 162.4 times more Fat, 93.6 times more Saturated Fat, more Omega 3, 60.9 times more Omega 6, 7.2 times more Carbohydrate, 5.3 times more Sugars, 5.7 times more Fiber and 5.6 times more Protein than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6