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Comparing Nutrients in 14 ounces Morel MushroomsVS Toasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Morel Mushrooms
33%
13%
54%
Toasted Sunflower Seeds
10%
77%
13%
14 oz ▼

Macro Nutrients

4.24%123kcal
Energy
84.7%2457kcal
123 kcalvs2457 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.33%2.26g
Fat
232%225g
2.26 gvs225 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.81%0.26g
Saturated Fat
74%23.6g
0.26 gvs23.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
19.6%0.31g
0 gvs0.31 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5%0.85g
Omega 6
873%148g
0.85 gvs148 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.6%20.2g
Carbohydrate
63%81.7g
20.2 gvs81.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.3%2.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.4g
Glucose
NA
2.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.2%11g
Fiber
120%45.6g
11 gvs45.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.4g
Protein
122%68.3g
12.4 gvs68.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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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23%0.27mg
Vitamin B1
107%1.3mg
Thiamine
0.27 mgvs1.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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62.6%0.81mg
Vitamin B2
87%1.13mg
Riboflavin
0.81 mgvs1.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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56%8.94mg
Vitamin B3
104%16.7mg
Niacin, nicotinic acid, niacinamide
8.94 mgvs16.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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35%1.75mg
Vitamin B5
560%28mg
Pantothenic acid
1.75 mgvs28 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.5%0.54mg
Vitamin B6
246%3.2mg
Pyridoxine
0.54 mgvs3.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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8.93%35.7μg
Vitamin B9
236%945μg
Folates and Folic Acid
35.7 μgvs945 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
6.17%5.56mg
Ascorbic acid
NA mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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136%818IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
818 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%171mg
Calcium
22.6%226mg
171 mgvs226 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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276%2.5mg
Copper
809%7.28mg
2.5 mgvs7.28 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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604%48.3mg
Iron
338%27mg
48.3 mgvs27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%75.4mg
Magnesium
122%512mg
75.4 mgvs512 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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101%2.33mg
Manganese
365%8.4mg
2.33 mgvs8.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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 .

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110%770mg
Phosphorus
657%4596mg
770 mgvs4596 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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48%1631mg
Potassium
57.3%1949mg
1631 mgvs1949 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.73μg
Selenium
NA
8.73 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg
Sodium
0.79%12mg
83.3 mgvs12 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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73.2%8.06mg
Zinc
191%21mg
8.06 mgvs21 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.6%356g
Water
0.11%3.97g
356 gvs3.97 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 Morel Mushrooms vs Toasted Sunflower Seeds:
Comparing minerals per 14 ounces for Morel Mushrooms vs Toasted Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



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