Comparing Nutrients in 14 ounces Sunflower Seeds VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	80% 2318kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	9.95% 13g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	11% 7.86g	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	NA	0.93% 0.67g	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	NA	% 5.87g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	147% 82.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	119% 5.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	31.8% 0.41mg	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	225% 901μg	17% 67.5μg	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	6.17% 5.56mg	9.26% 8.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	692% 4152IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	0.26% 0.04mg	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

	Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	31% 310mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	140% 1.26mg	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	260% 21mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	8.1% 0.19mg	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	374% 2619mg	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.9% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs UV Exposed White Mushroom:

• Dried Sunflower Seed Kernels have 18.3 times more Vitamin B1, 2.3 times more Vitamin B3, 12.9 times more Vitamin B6, 13.4 times more Vitamin B9 and 3517 times more Vitamin E than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.3 times more Vitamin B5, 1.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw White Mushroom Exposed to UV have similar amounts of Vitamin B2 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs UV Exposed White Mushroom:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 5.7 times more Copper, 10.5 times more Iron, 36.1 times more Magnesium, 41.5 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 5.7 times more Selenium and 9.6 times more Zinc than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 151.4 times more Fat, 89.1 times more Saturated Fat, more Omega 3, 144.1 times more Omega 6, 6.1 times more Carbohydrate, 1.3 times more Sugars, 8.6 times more Fiber and 6.7 times more Protein than Raw White Mushroom Exposed to UV.
• Both Dried Sunflower Seed Kernels as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.