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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	81% 2350kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 8.97g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	23% 8.73g	38g per day for Men 19-50 years
Protein	142% 79.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	34.5% 345mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	51% 1734mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.72% 360g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Vitamin B1, 5.5 times more Vitamin B5, 6.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 4.6 times more Copper, 10.7 times more Iron, 9.8 times more Magnesium, 31 times more Manganese, 8.4 times more Phosphorus, 3.6 times more Selenium and 8 times more Zinc than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Grilled Portabella Mushrooms have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 20.4 times more Energy, 88.4 times more Fat, 110.4 times more Saturated Fat, more Omega 3, 147.4 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 6.1 times more Protein than Grilled Portabella Mushrooms.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.