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

Macros Ratio

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

Macro Nutrients

	White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	80% 104g	130g per day for Men 19-50 years
Sugars	12.4% 9g	19.5% 14g	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	1.06% 0.77g	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	% 6.7g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	12% 4.54g	127% 48g	38g per day for Men 19-50 years
Protein	25% 14g	162% 91g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Oil Roasted 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	30.6% 0.37mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	909% 8.2mg	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	28.3% 2.27mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	410% 9.43mg	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	55.7% 390mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.3% 419g	0.19% 7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of White Mushrooms has 1.4 times more Vitamin B2 and 1.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Raw White Mushrooms.
• Both White Mushrooms and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one pound.
• 1 pound of White Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw White Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of White Mushrooms has 60 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Raw White Mushrooms.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 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 Raw White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6