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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	204% 5920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	33% 43g	130g per day for Men 19-50 years
Sugars	43% 31g	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	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	15.8% 6g	38g per day for Men 19-50 years
Protein	358% 201g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	87% 870mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.4 times more Vitamin B1, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 9.4 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 1.8 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Calcium, 3.6 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 14.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Selenium and 4.7 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini contain similar levels of Potassium per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 26.9 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, more Omega 3, 855.2 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 17.7 times more Fiber and 8 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber