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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Stir-Fried White Mushrooms: 1923g

Sunflower Seeds have 22.5 times more energy per 100g than Stir-Fried White Mushrooms. It has very high energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Stir-Fried White Mushrooms?

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0% 0g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	91% 34.6g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	62% 0.81mg	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	48.6% 194μg	96% 385μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0% 0mg	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

	Sunflower Seeds	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	622% 5.6mg	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	56% 4.5mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	39.3% 0.9mg	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	80.7% 565mg	288% 2019mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	47.3% 1752g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B6 and more Vitamin E than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 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.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Stir-Fried White Mushrooms:

• Dried Sunflower Seed Kernels have 1.3 times more Magnesium and 1.8 times more Manganese than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 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.
• Both Dried Sunflower Seed Kernels and Stir-Fried White Mushrooms have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 6.9 times more Fat, 5 times more Saturated Fat and 6.4 times more Omega 6 than Stir-Fried White Mushrooms.
• While Stir-Fried White Mushrooms contain 4.5 times more Carbohydrate, 4.7 times more Fiber and 3.9 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried White Mushrooms have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.