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

Macros Ratio

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

Macro Nutrients

	Stir-Fried White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.07% 118kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	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	14% 18.3g	80% 104g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	127% 48g	38g per day for Men 19-50 years
Protein	29% 16.2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	36.3% 0.44mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	276% 3.6mg	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	22.7% 91μg	265% 1061μg	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	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	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	14% 1.13mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	68% 476mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11% 413g	0.19% 7g	3700g per day for Men 19-50 years

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

• Stir-Fried White Mushrooms have 1.7 times more Vitamin B2 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 lb.
• Both Stir-Fried White Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Stir-Fried White Mushrooms have 59.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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, 5.6 times more Selenium and 9.1 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels contain 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.
• Both Stir-Fried White Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.