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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	79.7% 2310kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	23% 8.73g	38g per day for Men 19-50 years
Protein	137% 76.7g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	147% 44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	19% 75.4μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.26% 55.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	691% 104mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Grilled Portabella Mushrooms contain 1.6 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Grilled Portabella Mushrooms have similar amounts of Vitamin B3 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Grilled Portabella Mushrooms contain 75.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 20.1 times more Energy, 85.9 times more Fat, 81.5 times more Saturated Fat, more Omega 3, 141.3 times more Omega 6, 5.4 times more Carbohydrate, 1.2 times more Sugars, 5 times more Fiber and 5.9 times more Protein than Grilled Portabella Mushrooms.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.