Comparing Nutrients in 500 calories White MushroomsVS Sunflower Seeds

Weight per 500 calories

White Mushrooms

2273g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 26.5 times more energy per unit of mass than Raw White Mushrooms, which is very high in comparison to other foods. White Mushrooms having very low energy density.

Which food has more nutrients per 500 calories - White Mushrooms or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

White Mushrooms

43%

11%

46%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

White Mushroomsvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.97%7.73g

Fat

45.4%44g

7.73 gvs44 g

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

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3.55%1.14g

Saturated Fat

12%3.8g

1.14 gvs3.8 g

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

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0%0g

Omega 3

3.2%0.051g

0 gvs0.051 g

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

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21.4%3.64g

Omega 6

116%19.7g

3.64 gvs19.7 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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57%74g

Carbohydrate

13%17g

74 gvs17 g

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

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62%45g

Sugars

3.1%2.24g

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

45 gvs2.24 g

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

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5.33%3.86g

Fructose

≤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]

3.86 gvsNA g

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

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%33.6g

Glucose

33.6 gvsNA g

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

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%0g

Sucrose

%2.14g

0 gvs2.14 g

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

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60%22.7g

Fiber

19.4%7.36g

22.7 gvs7.36 g

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

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125%70.2g

Protein

31.8%17.8g

70.2 gvs17.8 g

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

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Vitamins

White Mushroomsvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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153%1.84mg

Vitamin B1

106%1.27mg

Thiamine

1.84 mgvs1.27 mg

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

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703%9.14mg

Vitamin B2

23.4%0.3mg

Riboflavin

9.14 mgvs0.3 mg

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

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512%82mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

82 mgvs7.14 mg

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

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682%34mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

34 mgvs0.97 mg

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

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182%2.36mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.36 mgvs1.15 mg

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

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687%206μg

Vitamin B7

Biotin

206 μgvsNA μg

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

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97%386μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

386 μgvs194 μg

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

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38%0.91μg

Vitamin B12

0%0μg

Cobalamin

0.91 μgvs0 μg

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

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53%47.7mg

Vitamin C

1.33%1.2mg

Ascorbic acid

47.7 mgvs1.2 mg

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

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26.5%159IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

159 IUvs0 IU

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

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1.5%0.23mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.23 mgvs30 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

White Mushroomsvs Sunflower Seeds

6.8%68mg

Calcium

6.68%66.8mg

68 mgvs66.8 mg

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

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803%7.23mg

Copper

171%1.54mg

7.23 mgvs1.54 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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142%11.4mg

Iron

56%4.5mg

11.4 mgvs4.5 mg

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

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48.7%205mg

Magnesium

66.3%278mg

205 mgvs278 mg

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

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46.4%1.07mg

Manganese

72.6%1.67mg

1.07 mgvs1.67 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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279%1955mg

Phosphorus

80.7%565mg

1955 mgvs565 mg

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

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213%7227mg

Potassium

16.2%552mg

7227 mgvs552 mg

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

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384%211μg

Selenium

82.5%45.4μg

211 μgvs45.4 μg

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

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7.58%114mg

Sodium

0.51%7.7mg

114 mgvs7.7 mg

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

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107%12mg

Zinc

39%4.3mg

12 mgvs4.3 mg

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

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56.8%2101g

Water

0.11%4.05g

2101 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of White Mushrooms vs Sunflower Seeds:

Raw White Mushrooms have 1.5 times more Vitamin B1, 30.1 times more Vitamin B2, 11.5 times more Vitamin B3, 35.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin B12, 39.8 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 132.5 times more Vitamin E than Raw White Mushrooms.
Both Raw White Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for White Mushrooms vs Sunflower Seeds:

Raw White Mushrooms have 4.7 times more Copper, 2.5 times more Iron, 3.5 times more Phosphorus, 13.1 times more Potassium, 4.7 times more Selenium, 14.7 times more Sodium, 2.8 times more Zinc and 518.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium and 1.6 times more Manganese than Raw White Mushrooms.
Both Raw White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw White Mushrooms have 4.3 times more Carbohydrate, 20.1 times more Sugars, 3.1 times more Fiber and 3.9 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.7 times more Fat, 3.4 times more Saturated Fat and 5.4 times more Omega 6 than Raw White Mushrooms.
Both Raw White Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw White Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

White MushroomsVS Boiled White MushroomsSunflower SeedsVS Boiled White MushroomsWhite MushroomsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories White MushroomsVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - White Mushrooms or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: