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

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Grilled UV Exposed Portabella Mushrooms: 345g

Roasted Sunflower Seeds have 20.1 times more energy per 100g than Grilled UV Exposed Portabella Mushrooms. It has very high energy density when compared to other foods. Grilled Portabella Mushrooms Exposed to UV having very low energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	5.33% 0.91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	11.8% 15.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	10.7% 7.8g	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	NA	0% 0g	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	NA	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	20% 7.6g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	32.4% 0.42mg	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	10% 40.7μg	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1807IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	149% 1.34mg	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	8.16% 0.65mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	10% 0.23mg	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	28.4% 198mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	44.3% 1507mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	137% 75.5μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	8.45% 313g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin E than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 13.6 times more Vitamin B1, 32.9 times more Vitamin B2, 17.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin C and Vitamin K in 100 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Manganese than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 4.3 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 10.3 times more Potassium, 5.5 times more Selenium, 73.6 times more Sodium, 2.5 times more Zinc and 1516.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.3 times more Fat, 9.3 times more Saturated Fat and 6.2 times more Omega 6 than Grilled Portabella Mushrooms Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 3.7 times more Carbohydrate, 16.6 times more Sugars, 4 times more Fiber and 3.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Omega 3, Glucose and Sucrose in 100 kcal.