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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	204% 5920kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	1.25% 0.4g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	43% 31g	0% 0g	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	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	358% 201g	64% 35.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Stir-Fried 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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	356% 4.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	290% 14.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	32.3% 0.42mg	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	585% 2340μg	50% 200μg	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	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	87% 870mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	323% 2.9mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	26% 110mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	116% 3960mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.6% 911g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Stir-Fried 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 Stir-Fried White Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.3 times more Vitamin B1, 4.8 times more Vitamin B5, 18.9 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 1.7 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Stir-Fried White Mushrooms provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Stir-Fried White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 21.8 times more Calcium, 6.2 times more Copper, 17.1 times more Iron, 11.5 times more Magnesium, 44.3 times more Manganese, 10.8 times more Phosphorus, 1.2 times more Potassium, 5.6 times more Selenium and 9.1 times more Zinc than Stir-Fried White Mushrooms.
• While 1 kg of Stir-Fried White Mushrooms contains 59.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 22.8 times more Energy, 155.5 times more Fat, 176.7 times more Saturated Fat, more Omega 3, 213.8 times more Omega 6, 5.7 times more Carbohydrate, more Sugars, 5.9 times more Fiber and 5.6 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