Comparing Nutrients in 300 calories Microwaved White Mushrooms VS Sunflower Seeds

Weight per 300 calories

• Microwaved White Mushrooms: 857g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 16.7 times more energy per unit of mass than Microwaved White Mushrooms, which is very high in comparison to other foods. Microwaved White Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Microwaved White Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved White Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.06% 3.94g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0% 0g	1.86% 1.35g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	60% 33.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	284% 3.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	287% 46mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	336% 17mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	53% 0.69mg	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	34.3% 137μg	29% 117μg	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	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.7% 94IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved White Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.14% 51.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	103% 0.92mg	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	35.4% 2.83mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	43.6% 1mg	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	156% 1089mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	123% 4183mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	281% 154μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	9.7% 146mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	20.5% 759g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Microwaved White Mushrooms vs Sunflower Seeds:

• Microwaved White Mushrooms have 20.3 times more Vitamin B2, 10.7 times more Vitamin B3, 28.9 times more Vitamin B5 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin E than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 300 kcal.
• Both Microwaved White Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Microwaved White Mushrooms vs Sunflower Seeds:

• Microwaved White Mushrooms have 1.3 times more Calcium, 3.4 times more Copper, 3.2 times more Phosphorus, 12.6 times more Potassium, 5.7 times more Selenium, 31.5 times more Sodium, 2.4 times more Zinc and 312.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium and 1.8 times more Manganese than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Microwaved White Mushrooms have 5 times more Carbohydrate, 4.9 times more Fiber and 3.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.7 times more Fat, 4.4 times more Saturated Fat and 4.9 times more Omega 6 than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Microwaved White Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.