Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Canned Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Mushrooms	25%	9%	66%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Mushrooms	Recommended Dietary Allowance
Energy	29% 839kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.93% 0.16g	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	5.55% 7.2g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	4.58% 3.3g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Mushrooms	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	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	4.25% 17μg	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	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.9% 11.3IU	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	Canned Mushrooms	Recommended Dietary Allowance
Calcium	12.3% 123mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	37% 0.33mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	5.3% 0.12mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Canned Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Canned Mushrooms:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.8 times more Vitamin B1, 13.3 times more Vitamin B2, 2.6 times more Vitamin B3, 8.6 times more Vitamin B5, 13 times more Vitamin B6, 19.5 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Canned Mushrooms.
• 5 ounces of Canned Mushrooms have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Mushrooms, Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Canned Mushrooms:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.9 times more Calcium, 7.7 times more Copper, 5.4 times more Iron, 8.5 times more Magnesium, 24.2 times more Manganese, 17.3 times more Phosphorus, 3.7 times more Potassium, 19.1 times more Selenium and 7.2 times more Zinc than Canned Mushrooms.
• While 5 oz of Canned Mushrooms, Solids contain 141.7 times more Sodium and 59.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Canned Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 23.7 times more Energy, 176.9 times more Fat, 186 times more Saturated Fat, 81 times more Omega 3, 308.2 times more Omega 6, 4.5 times more Carbohydrate, 1.3 times more Sugars, 4.4 times more Fiber and 10.7 times more Protein than Canned Mushrooms.
• 5 ounces of Canned Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6