Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Sunflower Seed Flour	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	16% 462kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.4% 7.37g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	122% 68g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Brown Mushrooms, Italian, Or Crimini	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	376% 4.5mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	59.5% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.71% 4.25IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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 Flour	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	16% 162mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	78.7% 0.71mg	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	117% 9.4mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	8.75% 0.2mg	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	140% 977mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Sunflower Seed Flour have 33.5 times more Vitamin B1, 1.9 times more Vitamin B3, 4.4 times more Vitamin B5, 6.8 times more Vitamin B6 and 8.9 times more Vitamin B9 than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 1.8 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Partially Defatted Sunflower Seed Flour as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Sunflower Seed Flour have 6.3 times more Calcium, 3.4 times more Copper, 16.6 times more Iron, 38.4 times more Magnesium, 13.9 times more Manganese, 5.7 times more Phosphorus, 2.2 times more Selenium and 4.5 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 6.7 times more Potassium and 12.3 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 14.8 times more Energy, 21.7 times more Omega 6, 8.3 times more Carbohydrate, 8.7 times more Fiber and 19.2 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Partially Defatted Sunflower Seed Flour as well as Raw Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 3 in five ounces.