Comparing Nutrients in 500 calories Canned Mushrooms VS Sunflower Seeds

Weight per 500 calories

• Canned Mushrooms: 2000g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 23.4 times more energy per unit of mass than Canned Mushrooms, Solids, which is very high in comparison to other foods. Canned Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - Canned Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Mushrooms	25%	9%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.38% 0.76g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	13% 17g	130g per day for Men 19-50 years
Sugars	64.6% 46.8g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	126% 48g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.3% 0.42mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	324% 16.2mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	88.6% 1.15mg	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	60% 240μg	48.6% 194μg	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	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26.7% 160IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	201% 30mg	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

	Canned Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	171% 1.54mg	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	198% 16mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	72.6% 1.67mg	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	189% 1320mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	567% 8500mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	49.2% 1822g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Mushrooms vs Sunflower Seeds:

• Canned Mushrooms, Solids have 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B3, 16.8 times more Vitamin B5, 1.2 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 150.6 times more Vitamin E than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
• Both Canned Mushrooms, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Canned Mushrooms vs Sunflower Seeds:

• Canned Mushrooms, Solids have 3.3 times more Calcium, 3 times more Copper, 3.5 times more Iron, 2.3 times more Phosphorus, 4.7 times more Potassium, 1.8 times more Selenium, 1103.1 times more Sodium, 3.4 times more Zinc and 449.8 times more Water than Dried Sunflower Seed Kernels.
• Both Canned Mushrooms, Solids and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Mushrooms, Solids have 5.9 times more Carbohydrate, 20.9 times more Sugars, 6.5 times more Fiber and 2.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.6 times more Fat, 5 times more Saturated Fat and 8.9 times more Omega 6 than Canned Mushrooms, Solids.
• Both Canned Mushrooms, Solids and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Canned Mushrooms, Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.