Comparing Nutrients in 1 pound Oyster Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.16% 150kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.2% 27.6g	81.4% 106g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	66% 48g	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	% 5.03g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.6g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	68% 26g	38g per day for Men 19-50 years
Protein	27% 15g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	106% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	269% 1075μg	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	0% 0mg	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 132IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	692% 104mg	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

	Oyster Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	805% 7.24mg	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	75.4% 6.03mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	409% 9.4mg	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	432% 3021mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 405g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Oyster Mushrooms versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oyster Mushrooms vs Sunflower Seed Butter:

• 1 pound of Oyster Mushrooms has 2.4 times more Vitamin B1, 2.1 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B3, 5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Sunflower Seed Butter provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Oyster Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• 1 pound of Sunflower Seed Butter have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oyster Mushrooms vs Sunflower Seed Butter:

• 1 pound of Oyster Mushrooms has 143.8 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 21.3 times more Calcium, 6.5 times more Copper, 3.1 times more Iron, 17.3 times more Magnesium, 18.3 times more Manganese, 5.6 times more Phosphorus, 1.4 times more Potassium, 40.2 times more Selenium and 6.4 times more Zinc than Raw Oyster Mushrooms.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 18.7 times more Energy, 134.6 times more Fat, 75.5 times more Saturated Fat, more Omega 3, 79.2 times more Omega 6, 3.8 times more Carbohydrate, 9.5 times more Sugars, 2.5 times more Fiber and 5.2 times more Protein than Raw Oyster Mushrooms.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6