Comparing Nutrients in 7 ounces Brown Mushrooms, Italian, Or Crimini VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	60% 23g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.8% 0.97mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	123% 1.6mg	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% 472μg	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	3.1% 2.78mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	182% 4.2mg	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	34% 238mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.94% 183g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Brown Mushrooms, Italian, Or Crimini versus 7 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 1.7 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.3 times more Vitamin B6 and 9.5 times more Vitamin B9 than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brown Mushrooms, Italian, Or Crimini vs Toasted Sunflower Seeds:

• 7 ounces of Brown Mushrooms, Italian, Or Crimini have 92.1 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 3.7 times more Copper, 17 times more Iron, 14.3 times more Magnesium, 14.9 times more Manganese, 9.7 times more Phosphorus and 4.8 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 28.1 times more Energy, 568 times more Fat, 425.2 times more Saturated Fat, more Omega 3, 934.8 times more Omega 6, 4.8 times more Carbohydrate, 19.2 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