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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled White Mushrooms	25%	12%	63%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled White Mushrooms	Recommended Dietary Allowance
Energy	91% 2640kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	18.5% 24g	130g per day for Men 19-50 years
Sugars	17% 12.4g	14.6% 10.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	157% 87.7g	17.6% 9.84g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	33% 0.43mg	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	20.4% 81.6μg	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	7.06% 6.35mg	20% 18mg	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	789% 118mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled White Mushrooms	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	254% 2.3mg	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	215% 17.2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	22.7% 0.52mg	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	748% 5239mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	47.5% 1615mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 413g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B5, 8.5 times more Vitamin B6, 13.2 times more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 2.9 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained White Mushrooms have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 11.7 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 10.8 times more Magnesium, 18.3 times more Manganese, 13.3 times more Phosphorus, 2.4 times more Potassium, 6.7 times more Selenium and 6.1 times more Zinc than Boiled and Drained White Mushrooms.
• While Boiled and Drained White Mushrooms contain 75.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 20.8 times more Energy, 106 times more Fat, 85.6 times more Saturated Fat, 69 times more Omega 3, 183.1 times more Omega 6, 4.6 times more Carbohydrate, 5 times more Fiber and 8.9 times more Protein than Boiled and Drained White Mushrooms.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained White Mushrooms have similar amounts of Sugars per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.