Comparing Nutrients in 1 kilogram Morel Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.7% 310kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.88% 5.7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	158% 206g	130g per day for Men 19-50 years
Sugars	8.28% 6g	NA	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	NA	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	% 6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	303% 115g	38g per day for Men 19-50 years
Protein	55.7% 31g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	158% 2.05mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	619% 8.05mg	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	22.5% 90μg	595% 2380μg	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	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	343% 2060IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	43% 430mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	694% 6.25mg	2038% 18.3mg	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	1523% 122mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	919% 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	277% 1940mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.2% 896g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Morel Mushrooms vs Toasted Sunflower Seeds:

• Raw Morel Mushrooms have more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 16 times more Vitamin B5, 5.9 times more Vitamin B6 and 26.4 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Morel Mushrooms vs Toasted Sunflower Seeds:

• Raw Morel Mushrooms have 1.8 times more Iron, 7 times more Sodium and 89.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 2.9 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus and 2.6 times more Zinc than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 20 times more Energy, 99.6 times more Fat, 91.6 times more Saturated Fat, more Omega 3, 173.9 times more Omega 6, 4 times more Carbohydrate, 4.1 times more Fiber and 5.5 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.