Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Sunflower Seed Flour	Oyster Mushrooms	Recommended Dietary Allowance
Energy	112% 3260kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	NA	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	NA	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	60.5% 23g	38g per day for Men 19-50 years
Protein	858% 481g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	235% 70.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	555% 2220μg	95% 380μg	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	14.4% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	114% 1140mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	271% 2.44mg	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	828% 66.2mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	49% 1.13mg	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	984% 6890mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	124% 4200mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2% 74.7g	24% 892g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Flour has 25.5 times more Vitamin B1, 1.5 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 1.3 times more Vitamin B2 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 38 times more Calcium, 7 times more Copper, 5 times more Iron, 19.2 times more Magnesium, 17.5 times more Manganese, 5.7 times more Phosphorus, 22.4 times more Selenium and 6.4 times more Zinc than Oyster Mushrooms.
• While 1 kg of Raw Oyster Mushrooms contains 6.3 times more Potassium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 9.9 times more Energy, 7.1 times more Omega 6, 5.9 times more Carbohydrate, 2.3 times more Fiber and 14.5 times more Protein than Oyster Mushrooms.
• 1 kilogram of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in one kilogram.