Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	41.4% 15.7g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	49% 27.4g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	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	68% 7.5mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Oyster Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds 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 Roasted Sunflower Seeds vs Oyster Mushrooms:

• 5 ounces of Roasted Sunflower Seeds have 1.4 times more Vitamin B3, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 1.4 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oyster Mushrooms provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Oyster Mushrooms:

• 5 ounces of Roasted Sunflower Seeds have 23.3 times more Calcium, 7.5 times more Copper, 2.9 times more Iron, 7.2 times more Magnesium, 18.7 times more Manganese, 9.6 times more Phosphorus, 2 times more Potassium, 30.5 times more Selenium and 6.9 times more Zinc than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 17.6 times more Energy, 121.5 times more Fat, 84.2 times more Saturated Fat, more Omega 3, 266.5 times more Omega 6, 4 times more Carbohydrate, 2.5 times more Sugars, 4.8 times more Fiber and 5.8 times more Protein than Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6