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

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	72% 93g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	137% 52g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.2mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.27% 13.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	924% 8.3mg	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	22.7% 1.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	417% 9.6mg	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	77.8% 544mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	59.8% 2032mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	214% 118μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	219% 24mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Toasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Brown Mushrooms, Italian, Or Crimini has 1.7 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Brown Mushrooms, Italian, Or Crimini has 92.1 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Calcium, 3.7 times more Copper, 17 times more Iron, 14.3 times more Magnesium, 14.9 times more Manganese, 9.7 times more Phosphorus and 4.8 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 28.1 times more Energy, 568 times more Fat, 425.2 times more Saturated Fat, more Omega 3, 934.8 times more Omega 6, 4.8 times more Carbohydrate, 19.2 times more Fiber and 6.9 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 pound of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber