Comparing Nutrients in 7 ounces Microwaved White Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Microwaved White Mushrooms	36%	9%	55%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Microwaved White Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	54.7% 71g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	27% 10.3g	38g per day for Men 19-50 years
Protein	14% 7.76g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Microwaved White Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.8% 0.86mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.8% 3.9mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	115% 1.5mg	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	7.94% 31.8μg	110% 441μg	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	0% 0mg	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.64% 22IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Microwaved White Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	1.2% 12mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	378% 3.4mg	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	8.2% 0.65mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	170% 3.9mg	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	36% 252mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.75% 176g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved White Mushrooms VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved White Mushrooms versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Microwaved White Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Microwaved White Mushrooms have 1.6 times more Vitamin B2 than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 53.1 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 15.4 times more Vitamin B6 and 13.9 times more Vitamin B9 than Microwaved White Mushrooms.
• Both Microwaved White Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Microwaved White Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Microwaved White Mushrooms have 7.3 times more Potassium and 11.9 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 19 times more Calcium, 4.6 times more Copper, 20.1 times more Iron, 24.7 times more Magnesium, 30.9 times more Manganese, 5.4 times more Phosphorus, 3.2 times more Selenium and 6.8 times more Zinc than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 9.3 times more Energy, 3.1 times more Omega 6, 5.9 times more Carbohydrate, 2.1 times more Fiber and 12.3 times more Protein than Microwaved White Mushrooms.
• 7 ounces of Microwaved White Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Microwaved White Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.