Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Energy	40% 1155kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	9.3% 12g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	3.04% 2.2g	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% 0g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	12% 4.56g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oyster Mushrooms	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	17.5% 0.21mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	19% 75.4μg	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	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	54% 0.48mg	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	94% 7.54mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	9.75% 0.22mg	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	327% 2292mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Oyster Mushrooms per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 1.4 times more Vitamin B3, 5.5 times more Vitamin B5, 7.3 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin E and more Vitamin K than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 1.4 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Oyster Mushrooms provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Oyster Mushrooms:

• 7 ounces of Roasted Sunflower Seeds have 23.3 times more Calcium, 7.5 times more Copper, 2.9 times more Iron, 7.2 times more Magnesium, 18.7 times more Manganese, 9.6 times more Phosphorus, 2 times more Potassium, 30.5 times more Selenium and 6.9 times more Zinc than Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 17.6 times more Energy, 121.5 times more Fat, 84.2 times more Saturated Fat, more Omega 3, 266.5 times more Omega 6, 4 times more Carbohydrate, 2.5 times more Sugars, 4.8 times more Fiber and 5.8 times more Protein than Oyster Mushrooms.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6