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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	80% 2318kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.35% 0.11g	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	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	12.4% 8.97g	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% 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	NA	% 8.97g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0g	g per day for Men 19-50 years
Fiber	90% 34g	23% 8.73g	38g per day for Men 19-50 years
Protein	147% 82.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Grilled UV Exposed Portabella Mushrooms	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	24% 0.29mg	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	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	37.2% 0.48mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	347% 2080IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	0% 0mg	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	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	31% 310mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	172% 1.54mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	11.6% 0.27mg	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	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.72% 360g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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 Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin K in 14 oz.

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

• Dried Sunflower Seed Kernels have 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 Exposed to UV.
• While Grilled Portabella Mushrooms Exposed to UV contain 19.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 20.1 times more Energy, 88.7 times more Fat, 159.1 times more Saturated Fat, more Omega 3, 87.6 times more Omega 6, 4.5 times more Carbohydrate, 3.9 times more Fiber and 6.3 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• Both Dried Sunflower Seed Kernels and Grilled Portabella Mushrooms Exposed to UV have similar amounts of Sugars per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Glucose and Sucrose in 14 oz.