Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Toasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	97% 2808kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	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	NA	% 5.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	139% 78g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	106% 32μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	43% 172μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 132IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Toasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	26% 259mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	123% 1.1mg	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	386% 31mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	22.3% 0.51mg	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	750% 5253mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	NA	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Oyster Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Oyster Mushrooms:

• 1 pound of Toasted Sunflower Seeds has 2.6 times more Vitamin B1, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oyster Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Oyster Mushrooms:

• 1 pound of Toasted Sunflower Seeds has 19 times more Calcium, 7.5 times more Copper, 5.1 times more Iron, 7.2 times more Magnesium, 18.7 times more Manganese, 9.7 times more Phosphorus and 6.9 times more Zinc than Oyster Mushrooms.
• While 1 lb of Raw Oyster Mushrooms contains 89.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Oyster Mushrooms contain similar levels of Potassium per one pound.
• 1 pound of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 18.8 times more Energy, 138.5 times more Fat, 96 times more Saturated Fat, more Omega 3, 304 times more Omega 6, 3.4 times more Carbohydrate, 5 times more Fiber and 5.2 times more Protein than Oyster Mushrooms.
• 1 pound of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6