Comparing Nutrients in 300 calories Stir-Fried White Mushrooms VS Sunflower Seeds

Weight per 300 calories

• Stir-Fried White Mushrooms: 1154g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 22.5 times more energy per unit of mass than Stir-Fried White Mushrooms, which is very high in comparison to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Stir-Fried White Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	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	54.7% 20.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried 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	92% 1.1mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	411% 5.34mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	335% 16.7mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.48mg	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	57.7% 231μg	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	15.4% 92IU	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

	Stir-Fried White Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.6% 46mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	373% 3.36mg	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	36% 2.9mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	173% 1212mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	134% 4569mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	59.8% 6.58mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stir-Fried White Mushrooms vs Sunflower Seeds:

• Stir-Fried White Mushrooms have 1.5 times more Vitamin B1, 29.3 times more Vitamin B2, 10.7 times more Vitamin B3, 28.8 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Vitamin B6 and more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried 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 Stir-Fried White Mushrooms vs Sunflower Seeds:

• Stir-Fried White Mushrooms have 3.6 times more Copper, 3.6 times more Phosphorus, 13.8 times more Potassium, 5.9 times more Selenium, 29.9 times more Sodium, 2.6 times more Zinc and 432.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Magnesium and 1.8 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stir-Fried White Mushrooms have 4.5 times more Carbohydrate, 4.7 times more Fiber and 3.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Fat, 5 times more Saturated Fat and 6.4 times more Omega 6 than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Stir-Fried White Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.