Comparing Nutrients in 14 ounces Grilled UV Exposed Portabella Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.97% 115kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	73.5% 96g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	15% 11g	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	% 8.97g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	116% 44g	38g per day for Men 19-50 years
Protein	23.2% 13g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	245% 3.2mg	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	19% 75.4μg	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	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	347% 2080IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	807% 7.26mg	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	20% 1.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	364% 8.37mg	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	76.5% 536mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.72% 360g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Grilled UV Exposed Portabella Mushrooms vs Roasted Sunflower Seeds:

• Grilled Portabella Mushrooms Exposed to UV have 1.6 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Grilled UV Exposed Portabella Mushrooms vs Roasted Sunflower Seeds:

• Grilled Portabella Mushrooms Exposed to UV have 75.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.3 times more Calcium, 4.7 times more Copper, 9.5 times more Iron, 9.9 times more Magnesium, 31.5 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 8.1 times more Zinc than Grilled Portabella Mushrooms Exposed to UV.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 20.1 times more Energy, 85.9 times more Fat, 186.4 times more Saturated Fat, more Omega 3, 124.6 times more Omega 6, 5.4 times more Carbohydrate, 5 times more Fiber and 5.9 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled Portabella Mushrooms Exposed to UV and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.