Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Energy	204% 5920kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.56% 0.5g	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	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	25% 32.6g	130g per day for Men 19-50 years
Sugars	43% 31g	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	26.3% 10g	38g per day for Men 19-50 years
Protein	358% 201g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	White Mushrooms	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	225% 36mg	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	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	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	White Mushrooms	Recommended Dietary Allowance
Calcium	87% 870mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	353% 3.18mg	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	62.5% 5mg	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	20.4% 0.47mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS White Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs White Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4 times more Vitamin B1, 4.6 times more Vitamin B5, 7.6 times more Vitamin B6, 13.8 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.4 times more Vitamin B2 and 1.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and White Mushrooms provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs White Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 29 times more Calcium, 5.7 times more Copper, 8.6 times more Iron, 14.1 times more Magnesium, 44.3 times more Manganese, 13.2 times more Phosphorus, 1.5 times more Potassium, 8.4 times more Selenium and 10 times more Zinc than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 60 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of White Mushrooms 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, 150.9 times more Fat, 141.4 times more Saturated Fat, more Omega 3, 213.8 times more Omega 6, 7 times more Carbohydrate, 1.6 times more Sugars, 10.6 times more Fiber and 6.5 times more Protein than White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6