Comparing Nutrients in 1 pound Oyster Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Oyster Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	5.16% 150kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	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	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	% 5.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	27% 15g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	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

	Oyster Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 405g	0.92% 34g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oyster Mushrooms has 1.3 times more Vitamin B2 and more Vitamin D than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 25.5 times more Vitamin B1, 1.5 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Oyster Mushrooms.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Oyster Mushrooms has 6.3 times more Potassium and 11.9 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 38 times more Calcium, 7 times more Copper, 5 times more Iron, 19.2 times more Magnesium, 17.5 times more Manganese, 5.7 times more Phosphorus, 22.4 times more Selenium and 6.4 times more Zinc than Raw Oyster Mushrooms.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 9.9 times more Energy, 7.1 times more Omega 6, 5.9 times more Carbohydrate, 2.3 times more Fiber and 14.5 times more Protein than Raw Oyster Mushrooms.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Raw Oyster Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.