Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled White Mushrooms

Weight per 500 calories

Roasted Sunflower Seeds

86g

Boiled White Mushrooms

1786g

Roasted Sunflower Seeds have 20.8 times more energy per 100g than Boiled White Mushrooms. It has very high energy density when compared to other foods. Boiled and Drained White Mushrooms having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Boiled White Mushrooms

25%

12%

63%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Boiled White Mushrooms

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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44%42.8g

Fat

8.65%8.4g

42.8 gvs8.4 g

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

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14%4.5g

Saturated Fat

3.4%1.1g

4.5 gvs1.1 g

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

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3.7%0.059g

Omega 3

1.1%0.018g

0.059 gvs0.018 g

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

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166%28g

Omega 6

19%3.2g

28 gvs3.2 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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16%20.7g

Carbohydrate

72.7%94g

20.7 gvs94 g

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

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3.23%2.35g

Sugars

57.6%41.8g

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

2.35 gvs41.8 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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25%9.54g

Fiber

103%39.3g

9.54 gvs39.3 g

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

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29.7%16.6g

Protein

69%38.8g

16.6 gvs38.8 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 Boiled 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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7.6%0.091mg

Vitamin B1

109%1.3mg

Thiamine

0.091 mgvs1.3 mg

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

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16.3%0.21mg

Vitamin B2

412%5.36mg

Riboflavin

0.21 mgvs5.36 mg

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

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38%6.05mg

Vitamin B3

498%79.6mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs79.6 mg

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

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121%6.05mg

Vitamin B5

771%38.6mg

Pantothenic acid

6.05 mgvs38.6 mg

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

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53%0.69mg

Vitamin B6

130%1.7mg

Pyridoxine

0.69 mgvs1.7 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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51%204μg

Vitamin B9

80.4%321μg

Folates and Folic Acid

204 μgvs321 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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1.34%1.2mg

Vitamin C

79.4%71.4mg

Ascorbic acid

1.2 mgvs71.4 mg

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

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0%0IU

Vitamin D

24%143IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs143 IU

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

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149%22.4mg

Vitamin E

1.2%0.18mg

Tocopherols and Tocotrienols

22.4 mgvs0.18 mg

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

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1.93%2.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.3 μgvs0 μg

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

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Minerals

Roasted Sunflower Seedsvs Boiled White Mushrooms

6%60mg

Calcium

10.7%107mg

60 mgvs107 mg

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

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175%1.57mg

Copper

1000%9mg

1.57 mgvs9 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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41%3.26mg

Iron

388%31mg

3.26 mgvs31 mg

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

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26.4%111mg

Magnesium

51%214mg

111 mgvs214 mg

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

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79%1.8mg

Manganese

89.3%2.05mg

1.8 mgvs2.05 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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142%992mg

Phosphorus

222%1554mg

992 mgvs1554 mg

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

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21.5%730mg

Potassium

187%6357mg

730 mgvs6357 mg

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

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124%68μg

Selenium

386%213μg

68 μgvs213 μg

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

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0.17%2.58mg

Sodium

2.4%35.7mg

2.58 mgvs35.7 mg

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

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41.3%4.54mg

Zinc

141%15.5mg

4.54 mgvs15.5 mg

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

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0.028%1.03g

Water

44%1626g

1.03 gvs1626 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 Roasted Sunflower Seeds vs Boiled White Mushrooms:

Dry Roasted Sunflower Seed Kernels no Salt have 125.6 times more Vitamin E than Boiled and Drained White Mushrooms.
While Boiled and Drained White Mushrooms contain 14.3 times more Vitamin B1, 25.3 times more Vitamin B2, 13.2 times more Vitamin B3, 6.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.6 times more Vitamin B9, 59.4 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

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

Boiled and Drained White Mushrooms contain 1.8 times more Calcium, 5.7 times more Copper, 9.5 times more Iron, 1.9 times more Magnesium, 1.6 times more Phosphorus, 8.7 times more Potassium, 3.1 times more Selenium, 3.4 times more Zinc and 1577.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained White Mushrooms have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Fat, 4.1 times more Saturated Fat and 8.8 times more Omega 6 than Boiled and Drained White Mushrooms.
While Boiled and Drained White Mushrooms contain 4.6 times more Carbohydrate, 17.8 times more Sugars, 4.1 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Boiled and Drained White Mushrooms have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained White Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBoiled White MushroomsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Stir-Fried White MushroomsBoiled White MushroomsVS Stir-Fried White Mushrooms

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Boiled White Mushrooms

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: