Comparing Nutrients in 1 pound Sunflower Seed Butter VS Stir-Fried White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Sunflower Seed Butter	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	97% 2799kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	66.3% 21.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	260% 44g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	14% 18.3g	130g per day for Men 19-50 years
Sugars	66% 48g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 0g	g per day for Men 19-50 years
Fiber	68% 26g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	140% 78.4g	29% 16.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	132% 6.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	14.7% 0.19mg	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	269% 1075μg	22.7% 91μg	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	13.6% 12.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	692% 104mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	29% 290mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	805% 7.24mg	147% 1.3mg	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	234% 18.7mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	336% 1411mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	9.27% 0.21mg	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	432% 3021mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	861% 474μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	202% 22mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Stir-Fried White Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Sunflower Seed Butter vs Stir-Fried White Mushrooms:

• 1 pound of Sunflower Seed Butter has 1.7 times more Vitamin B3, 13.1 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and more Vitamin E than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 1.8 times more Vitamin B1 and 2.8 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Stir-Fried White Mushrooms provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Butter vs Stir-Fried White Mushrooms:

• 1 pound of Sunflower Seed Butter has 16 times more Calcium, 5.5 times more Copper, 16.5 times more Iron, 28.3 times more Magnesium, 44.1 times more Manganese, 6.3 times more Phosphorus, 1.5 times more Potassium, 7.5 times more Selenium and 8.6 times more Zinc than Stir-Fried White Mushrooms.
• While 1 lb of Stir-Fried White Mushrooms contains 146.9 times more Water than Sunflower Seed Butter no Salt.
• 1 pound of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Butter has 23.7 times more Energy, 167.3 times more Fat, 117 times more Saturated Fat, more Omega 3, 60.9 times more Omega 6, 5.8 times more Carbohydrate, more Sugars, 3.2 times more Fiber and 4.8 times more Protein than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6