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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	29% 839kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.27% 0.088g	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	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	25% 32.4g	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	8.38% 4.7g	56g per day for Men 19-50 years

Vitamins

	Oil 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	37.8% 0.45mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	36.6% 1.83mg	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	33.3% 9.98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.4% 126g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.6 times more Vitamin B1, 5.4 times more Vitamin B5, 7.2 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 more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oyster Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Oyster Mushrooms:

• 5 ounces of Oil Roasted Sunflower Seeds have 29 times more Calcium, 7.4 times more Copper, 3.2 times more Iron, 7.1 times more Magnesium, 18.4 times more Manganese, 9.5 times more Phosphorus, 30.1 times more Selenium and 6.8 times more Zinc than Oyster Mushrooms.
• While 5 oz of Raw Oyster Mushrooms contain 57.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Oyster Mushrooms contain similar levels of Potassium per five ounces.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 17.9 times more Energy, 125.1 times more Fat, 114 times more Saturated Fat, more Omega 3, 278.1 times more Omega 6, 3.8 times more Carbohydrate, 2.8 times more Sugars, 4.6 times more Fiber and 6.1 times more Protein than Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6