Comparing Nutrients in 100 calories Grilled UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds

Weight per 100 calories

• Grilled UV Exposed Portabella Mushrooms: 345g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 21.3 times more energy per unit of mass than Grilled Portabella Mushrooms Exposed to UV, which is very high in comparison to other foods. Grilled UV Exposed Portabella Mushrooms having very low energy density.

Discover which food has more nutrients per 100 calories - Grilled UV Exposed Portabella Mushrooms or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	10.7% 7.8g	NA	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	NA	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.6g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	20% 11.3g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	301% 1807IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	33% 0.3mg	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	17.2% 1.38mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	15% 0.34mg	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	66.5% 466mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	44.3% 1507mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	137% 75.5μg	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	8.45% 313g	0.004% 0.16g	3700g per day for Men 19-50 years

Grilled UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Grilled UV Exposed Portabella Mushrooms or Toasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Grilled UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 100 calories of Grilled UV Exposed Portabella Mushrooms have 4.7 times more Vitamin B1, 30.2 times more Vitamin B2, 31.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Toasted Sunflower Seeds.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Grilled UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 100 calories of Grilled UV Exposed Portabella Mushrooms have 4.5 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 2.5 times more Phosphorus, 19 times more Potassium, 78.3 times more Sodium, 2.6 times more Zinc and 1935.1 times more Water than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Grilled UV Exposed Portabella Mushrooms have 4.6 times more Carbohydrate, 4.1 times more Fiber and 4.1 times more Protein than Toasted Sunflower Seeds.
• While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.6 times more Fat, 10 times more Saturated Fat and 6.7 times more Omega 6 than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.