Comparing Nutrients in 7 ounces Sunflower Seed Butter VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Energy	42.2% 1224kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	114% 19.3g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	29% 21g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 21g	% 0g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	61.2% 34.3g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.7% 13.4mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	303% 45.4mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	White Mushrooms	Recommended Dietary Allowance
Calcium	12.7% 127mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	70% 0.63mg	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	102% 8.18mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	4.06% 0.093mg	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	189% 1322mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	377% 207μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	88.2% 9.7mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.033% 1.23g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS White Mushrooms per 7 oz

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

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

• 7 ounces of Sunflower Seed Butter have 1.9 times more Vitamin B3, 5.3 times more Vitamin B6, 13.9 times more Vitamin B9, 1.3 times more Vitamin C and 2289 times more Vitamin E than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 1.3 times more Vitamin B5 than Sunflower Seed Butter no Salt.
• 7 ounces of White Mushrooms have insufficient amounts of Vitamin E
• Both Sunflower Seed Butter no Salt as well as Raw White Mushrooms have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sunflower Seed Butter have 21.3 times more Calcium, 5 times more Copper, 8.2 times more Iron, 34.6 times more Magnesium, 44.1 times more Manganese, 7.7 times more Phosphorus, 1.8 times more Potassium, 11.2 times more Selenium and 9.4 times more Zinc than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 149.1 times more Water than Sunflower Seed Butter no Salt.
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seed Butter have 28 times more Energy, 162.4 times more Fat, 93.6 times more Saturated Fat, more Omega 3, 60.9 times more Omega 6, 7.2 times more Carbohydrate, 5.3 times more Sugars, 5.7 times more Fiber and 5.6 times more Protein than White Mushrooms.
• 7 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6