Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Sunflower Seed Flour	Oyster Mushrooms	Recommended Dietary Allowance
Energy	16% 462kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.27% 0.088g	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	1.03% 0.17g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.57g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	122% 68g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	36.6% 1.83mg	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	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	13.5% 54μg	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	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.85% 41IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	16% 162mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	38.4% 0.35mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	6.96% 0.16mg	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	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Oyster Mushrooms per 5 oz

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

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Oyster Mushrooms:

• 5 ounces of Sunflower Seed Flour have 25.5 times more Vitamin B1, 1.5 times more Vitamin B3, 5.1 times more Vitamin B5, 6.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.3 times more Vitamin B2 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Oyster Mushrooms:

• 5 ounces of Sunflower Seed Flour have 38 times more Calcium, 7 times more Copper, 5 times more Iron, 19.2 times more Magnesium, 17.5 times more Manganese, 5.7 times more Phosphorus, 22.4 times more Selenium and 6.4 times more Zinc than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 6.3 times more Potassium and 11.9 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 9.9 times more Energy, 7.1 times more Omega 6, 5.9 times more Carbohydrate, 2.3 times more Fiber and 14.5 times more Protein than Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Oyster Mushrooms provide inadequate amounts of Omega 3 in five ounces.