Comparing Nutrients in 14 ounces Morel Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.24% 123kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.2g	71% 93g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	57.7% 42g	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	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	% 2.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	22% 12.4g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.6% 0.81mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.94mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	168% 2.2mg	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	8.93% 35.7μg	235% 941μg	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	NA	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	136% 818IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 171mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	704% 6.34mg	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	604% 48.3mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	358% 8.23mg	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	110% 770mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	48% 1631mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	9.6% 356g	0.067% 2.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Morel Mushrooms vs Sunflower Seed Butter:

• Raw Morel Mushrooms have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Morel Mushrooms.

Comparing minerals per 14 ounces for Morel Mushrooms vs Sunflower Seed Butter:

• Raw Morel Mushrooms have 3 times more Iron, 7 times more Sodium and 144.5 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Calcium, 2.6 times more Copper, 16.4 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 47.5 times more Selenium and 2.4 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Sunflower Seed Butter no Salt contains 19.9 times more Energy, 96.8 times more Fat, 72 times more Saturated Fat, more Omega 3, 45.3 times more Omega 6, 4.6 times more Carbohydrate, 17.6 times more Sugars, 2 times more Fiber and 5.5 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.