Comparing Nutrients in 5 ounces Stir-Fried White Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.27% 37kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	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	1.33% 0.23g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.73g	22.5% 29g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	43% 16.3g	38g per day for Men 19-50 years
Protein	9.06% 5.07g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	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	11.3% 0.14mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.5% 0.66mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	87.8% 1.14mg	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	7.1% 28.3μg	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	1.9% 11.3IU	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

	Stir-Fried White Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	4.43% 0.35mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	21.3% 149mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	16.5% 561mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.5% 129g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Stir-Fried White 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 Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 5 ounces of Stir-Fried White Mushrooms have 1.6 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 4.9 times more Vitamin B5, 19.2 times more Vitamin B6 and 11.9 times more Vitamin B9 than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per five ounces.
• Both Stir-Fried White Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stir-Fried White Mushrooms vs Toasted Sunflower Seeds:

• 5 ounces of Stir-Fried White Mushrooms have 91.1 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 6.3 times more Copper, 27.2 times more Iron, 11.7 times more Magnesium, 45 times more Manganese, 11 times more Phosphorus and 9.3 times more Zinc than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.
• 5 ounces of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 23.8 times more Energy, 172.1 times more Fat, 148.8 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 5.1 times more Carbohydrate, 6.4 times more Fiber and 4.8 times more Protein than Stir-Fried White Mushrooms.
• 5 ounces of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6