Comparing Nutrients in 500 calories Boiled White Mushrooms with Salt VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled White Mushrooms with Salt: 1786g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 22.1 times more energy per unit of mass than Boiled and Drained White Mushrooms with Salt, which is very high in comparison to other foods. Boiled White Mushrooms with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled White Mushrooms with Salt or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms with Salt	25%	12%	63%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled White Mushrooms with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.65% 8.4g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 94g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	57.6% 41.8g	NA	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	103% 39.3g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	69% 38.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	412% 5.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	498% 79.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	771% 38.6mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	50% 0.65mg	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	80.4% 321μg	48% 192μg	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	79.4% 71.4mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 143IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	165% 1.5mg	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	388% 31mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	74.2% 1.7mg	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	222% 1554mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	187% 6357mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	435% 239μg	NA	55μg per day for Men 19-50 years
Sodium	283% 4250mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	44% 1626g	0.022% 0.81g	3700g per day for Men 19-50 years

Boiled White Mushrooms With Salt VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled White Mushrooms with Salt or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Boiled White Mushrooms with Salt vs Toasted Sunflower Seeds:

• 500 calories of Boiled White Mushrooms with Salt have 5 times more Vitamin B1, 23.3 times more Vitamin B2, 23.5 times more Vitamin B3, 6.8 times more Vitamin B5, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9, 63.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin D
• Both Boiled and Drained White Mushrooms with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled White Mushrooms with Salt vs Toasted Sunflower Seeds:

• 500 calories of Boiled White Mushrooms with Salt have 2.3 times more Calcium, 6.1 times more Copper, 5.6 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 1.7 times more Phosphorus, 16 times more Potassium, 1753.8 times more Sodium, 3.6 times more Zinc and 2013.5 times more Water than Toasted Sunflower Seeds.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled White Mushrooms with Salt have 5.7 times more Carbohydrate, 4.2 times more Fiber and 2.8 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Fat, 4.4 times more Saturated Fat and 9.4 times more Omega 6 than Boiled and Drained White Mushrooms with Salt.
• Both Boiled White Mushrooms with Salt and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• Both Boiled and Drained White Mushrooms with Salt as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.