Comparing Nutrients in 7 ounces Brown Mushrooms, Italian, Or Crimini VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	29% 21g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	83.3% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.4% 49.6μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.99% 5.95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Mushrooms, Italian, Or Crimini	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	352% 3.17mg	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	9.92% 0.79mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	179% 4.1mg	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	34% 238mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Brown Mushrooms, Italian, Or Crimini versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brown Mushrooms, Italian, Or Crimini vs Sunflower Seed Butter:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 1.8 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin B12 than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.8 times more Vitamin B3, 5 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 2289 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brown Mushrooms, Italian, Or Crimini vs Sunflower Seed Butter:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 148.6 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 3.6 times more Calcium, 3.2 times more Copper, 10.3 times more Iron, 34.6 times more Magnesium, 14.6 times more Manganese, 5.6 times more Phosphorus, 1.3 times more Potassium, 4 times more Selenium and 4.4 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 28 times more Energy, 552 times more Fat, 334.1 times more Saturated Fat, more Omega 3, 243.4 times more Omega 6, 5.4 times more Carbohydrate, 6.1 times more Sugars, 9.5 times more Fiber and 6.9 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber