Comparing Nutrients in 5 ounces Sunflower Seed Butter VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Energy	30% 875kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	80.7% 78.2g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	4.43% 0.071g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	81% 14g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	20.6% 15g	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 15g	% 0g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	216% 32.4mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Calcium	9.07% 91mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	252% 2.26mg	50% 0.45mg	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	73% 5.84mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	105% 441mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	2.9% 0.067mg	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	135% 944mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS White Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Butter vs White Mushrooms:

• 5 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B3, 5.3 times more Vitamin B6, 13.9 times more Vitamin B9, 1.3 times more Vitamin C and 2289 times more Vitamin E than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• 5 ounces of White Mushrooms have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Butter vs White Mushrooms:

• 5 ounces of Sunflower Seed Butter have 21.3 times more Calcium, 5 times more Copper, 8.2 times more Iron, 34.6 times more Magnesium, 44.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 11.2 times more Selenium and 9.4 times more Zinc than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 149.1 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 28 times more Energy, 162.4 times more Fat, 93.6 times more Saturated Fat, more Omega 3, 60.9 times more Omega 6, 7.2 times more Carbohydrate, 5.3 times more Sugars, 5.7 times more Fiber and 5.6 times more Protein than White Mushrooms.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6