Comparing Nutrients in 14 ounces Grilled Portabella Mushrooms VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.97% 115kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	23% 8.73g	90% 34g	38g per day for Men 19-50 years
Protein	23.2% 13g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	147% 44μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	9.26% 55.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	172% 1.54mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	51% 1734mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	158% 87μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.72% 360g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Grilled Portabella Mushrooms have more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 20.6 times more Vitamin B1, 1.3 times more Vitamin B3, 11 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Grilled Portabella Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 14 oz.

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

• Grilled Portabella Mushrooms have 19.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 4.6 times more Copper, 13.1 times more Iron, 25 times more Magnesium, 29.1 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 2.4 times more Selenium and 7.7 times more Zinc than Grilled Portabella Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 20.1 times more Energy, 88.7 times more Fat, 69.6 times more Saturated Fat, more Omega 3, 99.4 times more Omega 6, 4.5 times more Carbohydrate, 3.9 times more Fiber and 6.3 times more Protein than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Grilled Portabella Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.