Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Oyster Mushrooms

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Oyster Mushrooms: 1515g

Roasted Sunflower Seeds have 17.6 times more energy per 100g than Oyster Mushrooms. It has very high energy density when compared to other foods. Raw Oyster Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Oyster Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.94% 0.94g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	71% 92g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	23% 17g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.54g	92% 35g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	89.6% 50g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.37% 30.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	407% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	469% 75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	391% 19.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	356% 107μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	144% 576μg	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	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	73.2% 439IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	6% 60mg	4.55% 45.5mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	411% 3.7mg	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	41% 3.26mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	74.4% 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	142% 992mg	260% 1818mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	18% 273mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	36.5% 1351g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Oyster Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Oyster Mushrooms?

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

• 500 calories of Roasted Sunflower Seeds have more Vitamin E than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 20.8 times more Vitamin B1, 25 times more Vitamin B2, 12.4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin D
• 500 calories of Oyster Mushrooms have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Oyster Mushrooms:

• 500 calories of Roasted Sunflower Seeds have 1.7 times more Selenium than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 2.4 times more Copper, 6.2 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 8.7 times more Potassium, 105.8 times more Sodium, 2.6 times more Zinc and 1310.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oyster Mushrooms contain similar levels of Manganese per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oyster Mushrooms lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 6.9 times more Fat, 4.8 times more Saturated Fat and 15.1 times more Omega 6 than Oyster Mushrooms.
• While 500 kcal of Raw Oyster Mushrooms contain 4.5 times more Carbohydrate, 7.2 times more Sugars, 3.7 times more Fiber and 3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oyster Mushrooms offer comparable quantities of Energy per 500 calories.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in 500 calories.