Comparing Nutrients in 100 grams 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	21.3% 617kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.5% 3.26g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	2.73% 1.98g	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	0.23% 0.17g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	% 10.5g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.7g	2.63% 1g	38g per day for Men 19-50 years
Protein	31% 17.3g	5.5% 3.1g	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	4.4% 0.053mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.2% 9.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.3% 237μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	2.33% 2.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.17% 7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	153% 23mg	0.067% 0.01mg	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	6.4% 64mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	35.3% 0.32mg	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	51.5% 4.12mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	74% 311mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	2.04% 0.047mg	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	95% 666mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	190% 104μg	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS White Mushrooms per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Butter versus 100 g of White Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Butter vs White Mushrooms:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Butter vs White Mushrooms:

• 100 grams 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 100 g of Raw White Mushrooms contain 149.1 times more Water than Sunflower Seed Butter no Salt.
• 100 grams of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6