Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Stir-Fried White Mushrooms

Weight per 100 calories

Roasted Sunflower Seeds

17g

Stir-Fried White Mushrooms

385g

Roasted Sunflower Seeds have 22.4 times more energy per 100g than Stir-Fried White Mushrooms. It has very high energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Stir-Fried White Mushrooms?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Stir-Fried White Mushrooms

43%

48%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Stir-Fried White Mushrooms

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.82%8.56g

Fat

1.3%1.27g

8.56 gvs1.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g

Saturated Fat

0.48%0.15g

0.9 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

0%0g

0.012 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33%5.63g

Omega 6

3.6%0.62g

5.63 gvs0.62 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.2%4.14g

Carbohydrate

12%15.5g

4.14 gvs15.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.65%0.47g

Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.47 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5%1.9g

Fiber

18.2%6.92g

1.9 gvs6.92 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.93%3.32g

Protein

24.6%13.8g

3.32 gvs13.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Stir-Fried White Mushrooms

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

30.8%0.37mg

Thiamine

0.018 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.25%0.042mg

Vitamin B2

137%1.8mg

Riboflavin

0.042 mgvs1.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.56%1.2mg

Vitamin B3

96%15.3mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs15.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

112%5.58mg

Pantothenic acid

1.2 mgvs5.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.6%0.14mg

Vitamin B6

12.4%0.16mg

Pyridoxine

0.14 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40.7μg

Vitamin B9

19.2%77μg

Folates and Folic Acid

40.7 μgvs77 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.27%0.24mg

Vitamin C

0%0mg

Ascorbic acid

0.24 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

5.13%30.8IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs30.8 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30%4.5mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

4.5 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.39%0.46μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.46 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Stir-Fried White Mushrooms

1.2%12mg

Calcium

1.54%15.4mg

12 mgvs15.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg

Copper

124%1.1mg

0.31 mgvs1.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.16%0.65mg

Iron

12%0.96mg

0.65 mgvs0.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.28%22mg

Magnesium

10%42.3mg

22 mgvs42.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.8%0.36mg

Manganese

7.86%0.18mg

0.36 mgvs0.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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28.4%198mg

Phosphorus

57.7%404mg

198 mgvs404 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg

Potassium

44.8%1523mg

146 mgvs1523 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.8%13.6μg

Selenium

97%53.5μg

13.6 μgvs53.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.034%0.52mg

Sodium

3.08%46mg

0.52 mgvs46 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg

Zinc

20%2.2mg

0.91 mgvs2.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.006%0.21g

Water

9.47%350g

0.21 gvs350 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Stir-Fried White Mushrooms:

Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin E than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 20.3 times more Vitamin B1, 42.1 times more Vitamin B2, 12.7 times more Vitamin B3, 4.6 times more Vitamin B5, 1.9 times more Vitamin B9 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Stir-Fried White Mushrooms have similar amounts of Vitamin B6 per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Stir-Fried White Mushrooms:

Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Manganese than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 1.3 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 10.4 times more Potassium, 3.9 times more Selenium, 89.5 times more Sodium, 2.4 times more Zinc and 1699.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 6.7 times more Fat, 5.8 times more Saturated Fat and 9.2 times more Omega 6 than Stir-Fried White Mushrooms.
While Stir-Fried White Mushrooms contain 3.8 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Stir-Fried White Mushrooms have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Stir-Fried White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsStir-Fried White MushroomsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Canned MushroomsStir-Fried White MushroomsVS Canned Mushrooms

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Stir-Fried White Mushrooms

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Stir-Fried White Mushrooms?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: