Comparing Nutrients in 1 kilogram Chanterelle Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Chanterelle Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	NA	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	176% 229g	130g per day for Men 19-50 years
Sugars	16% 11.6g	43% 31g	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	% 11.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	100% 38g	279% 106g	38g per day for Men 19-50 years
Protein	26.6% 15g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	255% 41mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	216% 11mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	609% 7.9mg	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	5% 20μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	353% 2120IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	392% 3.53mg	2004% 18mg	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	434% 34.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	904% 21mg	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	81.4% 570mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	149% 5060mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.3% 899g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chanterelle Mushrooms vs Oil Roasted Sunflower Seeds:

• Raw Chanterelle Mushrooms have more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 1.3 times more Vitamin B2, 6.4 times more Vitamin B5, 18 times more Vitamin B6 and 117 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.

Comparing minerals per 1 kilogram for Chanterelle Mushrooms vs Oil Roasted Sunflower Seeds:

• Raw Chanterelle Mushrooms have 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 5.1 times more Copper, 9.8 times more Magnesium, 7.3 times more Manganese, 20 times more Phosphorus, 35.5 times more Selenium and 7.3 times more Zinc than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels contain 18.5 times more Energy, 96.8 times more Fat, 3.3 times more Carbohydrate, 2.7 times more Sugars, 2.8 times more Fiber and 13.5 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.