Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Toasted Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Energy	42.4% 1228kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 23g	5.22% 2g	38g per day for Men 19-50 years
Protein	61% 34g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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% 472μg	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	NA	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

	Toasted Sunflower Seeds	White Mushrooms	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS White Mushrooms per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds 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 Toasted Sunflower Seeds vs White Mushrooms:

• 7 ounces of Toasted Sunflower Seeds have 4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 14 times more Vitamin B9 than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 1.4 times more Vitamin B2 and 1.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and White Mushrooms provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 19 times more Calcium, 5.8 times more Copper, 13.6 times more Iron, 14.3 times more Magnesium, 45 times more Manganese, 13.5 times more Phosphorus, 1.5 times more Potassium and 10.2 times more Zinc than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 92.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 28.1 times more Energy, 167.1 times more Fat, 119.1 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 6.3 times more Carbohydrate, 11.5 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