Comparing Nutrients in 5 ounces Sunflower Seeds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	11% 111mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	93% 7.44mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.4% 126g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 11.8 times more Vitamin B1, 1.7 times more Vitamin B3, 12.2 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and more Vitamin E than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Oyster Mushrooms have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 26 times more Calcium, 7.4 times more Copper, 3.9 times more Iron, 18.1 times more Magnesium, 17.3 times more Manganese, 5.5 times more Phosphorus, 1.5 times more Potassium, 20.4 times more Selenium and 6.5 times more Zinc than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 17.7 times more Energy, 125.5 times more Fat, 71.9 times more Saturated Fat, more Omega 3, 187.4 times more Omega 6, 3.3 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 6.3 times more Protein than Raw Oyster Mushrooms.
• Both Dried Sunflower Seed Kernels as well as Raw Oyster Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.