Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	4.7% 3.4g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	71% 40g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	83.3% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	17.3% 173mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	110% 0.99mg	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	106% 8.5mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	12.3% 0.28mg	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	323% 2260mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Brown Mushrooms, Italian, Or Crimini per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Brown Mushrooms, Italian, Or Crimini to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.4 times more Vitamin B1, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 9.4 times more Vitamin B9, 3633 times more Vitamin E and more Vitamin K than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 1.8 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 7 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Calcium, 3.6 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 14.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Selenium and 4.7 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Brown Mushrooms, Italian, Or Crimini contain similar levels of Potassium per seven ounces.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 26.9 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, more Omega 3, 855.2 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 17.7 times more Fiber and 8 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber