Comparing Nutrients in 7 ounces Stir-Fried White Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Stir-Fried White Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.17% 8g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0% 0g	7.47% 5.4g	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	9.4% 3.57g	58% 22g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White Mushrooms	Roasted 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	16% 0.19mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.7% 0.92mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.9mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.88mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	123% 1.6mg	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	9.92% 39.7μg	118% 470μg	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	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried White Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	404% 3.63mg	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	6.2% 0.5mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	29.8% 208mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	50% 27.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried White Mushrooms vs Roasted Sunflower Seeds:

• Stir-Fried White Mushrooms have 1.9 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B3, 4.9 times more Vitamin B5, 19.1 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Stir-Fried White Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried White Mushrooms vs Roasted Sunflower Seeds:

• Stir-Fried White Mushrooms have 75.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 6.3 times more Copper, 15.2 times more Iron, 11.7 times more Magnesium, 44.9 times more Manganese, 11 times more Phosphorus, 2.1 times more Potassium, 5.7 times more Selenium and 9.3 times more Zinc than Stir-Fried White Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 22.4 times more Energy, 150.9 times more Fat, 130.5 times more Saturated Fat, more Omega 3, 204.9 times more Omega 6, 6 times more Carbohydrate, more Sugars, 6.2 times more Fiber and 5.4 times more Protein than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.