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Comparing Nutrients in 14 ounces UV Exposed Brown Mushrooms, Italian, Or CriminiVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

UV Exposed Brown Mushrooms, Italian, Or Crimini
36%
3%
61%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

3%87.3kcal
Energy
80%2318kcal
87.3 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.41%0.4g
Fat
211%204g
0.4 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.17%0.056g
Saturated Fat
55.3%17.7g
0.056 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
15%0.24g
0 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.93%0.16g
Omega 6
538%91g
0.16 gvs91 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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13%17g
Carbohydrate
61%79.4g
17 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
9.4%6.83g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.83 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
NA
Sucrose
%9.92g
NA gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
6.27%2.4g
Fiber
90%34g
2.4 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17.7%9.92g
Protein
147%82.5g
9.92 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
0 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
31.4%0.38mg
Vitamin B1
490%5.87mg
Thiamine
0.38 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
150%1.94mg
Vitamin B2
108%1.4mg
Riboflavin
1.94 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
94%15mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
15 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
119%5.95mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
5.95 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
33.6%0.44mg
Vitamin B6
411%5.34mg
Pyridoxine
0.44 mgvs5.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
27.8%111μg
Vitamin B9
225%901μg
Folates and Folic Acid
111 μgvs901 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
16.5%0.4μg
Vitamin B12
0%0μg
Cobalamin
0.4 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
6.17%5.56mg
Ascorbic acid
0 mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
844%5064IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
5064 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
0.26%0.04mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
0.04 mgvs140 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

7.14%71.4mg
Calcium
31%310mg
71.4 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
220%2mg
Copper
794%7.14mg
2 mgvs7.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
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 .

Find Vegetables rich in Fluoride
20%1.6mg
Iron
260%21mg
1.6 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
8.5%35.7mg
Magnesium
307%1290mg
35.7 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
24.5%0.56mg
Manganese
336%7.74mg
0.56 mgvs7.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
68%476mg
Phosphorus
374%2619mg
476 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
52.3%1778mg
Potassium
75.3%2560mg
1778 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
188%103μg
Selenium
382%210μg
103 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.6%24mg
Sodium
2.4%35.7mg
24 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
39.7%4.37mg
Zinc
180%20mg
4.37 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
9.9%366g
Water
0.51%18.8g
366 gvs18.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of UV Exposed Brown Mushrooms, Italian, Or Crimini vs Sunflower Seeds:
Comparing minerals per 14 ounces for UV Exposed Brown Mushrooms, Italian, Or Crimini vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: