Comparing Nutrients in 1 kilogram Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	201% 5840kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	33% 43g	130g per day for Men 19-50 years
Sugars	36% 26g	23.7% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	15.8% 6g	38g per day for Men 19-50 years
Protein	371% 208g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	420% 126μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	78% 780mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	556% 5mg	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	656% 52.5mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	61.7% 1.42mg	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	943% 6600mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25% 921g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• Dried Sunflower Seed Kernels have 15.6 times more Vitamin B1, 2.2 times more Vitamin B3, 12.2 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 1.4 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 3.6 times more Copper, 13.1 times more Iron, 36.1 times more Magnesium, 13.7 times more Manganese, 5.5 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 4.5 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• While Raw Brown Mushrooms, Italian, Or Crimini contain 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 514.6 times more Fat, 318.2 times more Saturated Fat, more Omega 3, 576.3 times more Omega 6, 4.7 times more Carbohydrate, 1.5 times more Sugars, 14.3 times more Fiber and 8.3 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Dried Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.