Comparing Nutrients in 7 ounces Sunflower Seeds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Energy	40% 1159kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	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	30.5% 39.7g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	5.22% 2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	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	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	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	130% 10.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	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	187% 1310mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.96% 183g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 18.3 times more Vitamin B1, 2.3 times more Vitamin B3, 12.9 times more Vitamin B6, 13.4 times more Vitamin B9 and 3517 times more Vitamin E than Raw White Mushrooms.
• While Raw White Mushrooms contain 1.3 times more Vitamin B5, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw White Mushrooms have similar amounts of Vitamin B2 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw White Mushrooms have insufficient amounts of Vitamin A and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs White Mushrooms:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 5.7 times more Copper, 10.5 times more Iron, 36.1 times more Magnesium, 41.5 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 5.7 times more Selenium and 9.6 times more Zinc than Raw White Mushrooms.
• While Raw White Mushrooms contain 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 151.4 times more Fat, 89.1 times more Saturated Fat, more Omega 3, 144.1 times more Omega 6, 6.1 times more Carbohydrate, 1.3 times more Sugars, 8.6 times more Fiber and 6.7 times more Protein than Raw White Mushrooms.
• Both Dried Sunflower Seed Kernels as well as Raw White Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.