Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	29% 839kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 9.4 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 5 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Calcium, 3.6 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 14.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Selenium and 4.7 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 5 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini contain similar levels of Potassium per five ounces.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 26.9 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, more Omega 3, 855.2 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 17.7 times more Fiber and 8 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 5 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber