Comparing Nutrients in 1 kilogram Stir-Fried White Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.97% 260kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	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	9.4% 1.6g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	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	47.4% 18g	303% 115g	38g per day for Men 19-50 years
Protein	64% 35.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	80% 0.96mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	356% 4.63mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	249% 40mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	290% 14.5mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	50% 200μg	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	13.3% 80IU	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

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	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	31.3% 2.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	150% 1050mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	116% 3960mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.6% 911g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried 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 Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 1 kilogram of Stir-Fried White Mushrooms has 1.6 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Vitamin B1, 4.9 times more Vitamin B5, 19.2 times more Vitamin B6 and 11.9 times more Vitamin B9 than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• Both Stir-Fried 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 Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 1 kilogram of Stir-Fried White Mushrooms has 91.1 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 6.3 times more Copper, 27.2 times more Iron, 11.7 times more Magnesium, 45 times more Manganese, 11 times more Phosphorus and 9.3 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 23.8 times more Energy, 172.1 times more Fat, 148.8 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 5.1 times more Carbohydrate, 6.4 times more Fiber and 4.8 times more Protein than Stir-Fried White Mushrooms.
• 1 kilogram of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6