Comparing Nutrients in 500 calories Stir-Fried White Mushrooms VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Stir-Fried White Mushrooms: 1923g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 22.8 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 500 calories - Stir-Fried White Mushrooms or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Stir-Fried White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.54% 6.35g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.8% 77.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	0% 0g	3.62% 2.63g	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	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	% 0g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	91% 34.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	123% 69g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Oil Roasted 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	154% 1.85mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	685% 8.9mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	479% 76.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	558% 28mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	51.5% 0.67mg	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	96% 385μg	49.4% 198μg	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	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25.6% 154IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	169% 1.52mg	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	60% 4.8mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	76.4% 1.76mg	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	288% 2019mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	224% 7615mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	47.3% 1752g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stir-Fried White Mushrooms vs Oil Roasted Sunflower Seeds:

• Stir-Fried White Mushrooms have 6.8 times more Vitamin B1, 37.7 times more Vitamin B2, 22 times more Vitamin B3, 4.8 times more Vitamin B5, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Oil Roasted 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 Stir-Fried White Mushrooms vs Oil Roasted Sunflower Seeds:

• Stir-Fried White Mushrooms have 3.7 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 18.7 times more Potassium, 4 times more Selenium, 91.1 times more Sodium, 2.5 times more Zinc and 1346.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Manganese than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stir-Fried White Mushrooms have 4 times more Carbohydrate, 3.9 times more Fiber and 4.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.8 times more Fat, 7.8 times more Saturated Fat and 9.4 times more Omega 6 than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Stir-Fried White Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.