Comparing Nutrients in 5 ounces Oyster Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oyster Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	22.5% 29g	130g per day for Men 19-50 years
Sugars	2.17% 1.57g	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	0% 0g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	43% 16.3g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.3% 9.98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	84.3% 337μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.85% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	289% 2.6mg	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	23.6% 1.9mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	130% 3mg	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	24.3% 170mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Oyster Mushrooms versus 5 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oyster Mushrooms vs Toasted Sunflower Seeds:

• 5 ounces of Oyster Mushrooms have 1.2 times more Vitamin B2 and more Vitamin D than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B1, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oyster Mushrooms vs Toasted Sunflower Seeds:

• 5 ounces of Oyster Mushrooms have 89.2 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 7.5 times more Copper, 5.1 times more Iron, 7.2 times more Magnesium, 18.7 times more Manganese, 9.7 times more Phosphorus and 6.9 times more Zinc than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 138.5 times more Fat, 96 times more Saturated Fat, more Omega 3, 304 times more Omega 6, 3.4 times more Carbohydrate, 5 times more Fiber and 5.2 times more Protein than Raw Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6