Comparing Nutrients in 1 kilogram Grilled UV Exposed Portabella Mushrooms VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	154% 200g	130g per day for Men 19-50 years
Sugars	31% 22.6g	36% 26g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	58% 22g	226% 86g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	1035% 13.5mg	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	47.5% 190μg	568% 2270μg	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	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	873% 5240IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	2345% 352mg	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

	Grilled UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	2000% 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	50% 4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	848% 19.5mg	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	193% 1350mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Grilled UV Exposed Portabella Mushrooms vs Sunflower Seeds:

• Grilled Portabella Mushrooms Exposed to UV have more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Grilled Portabella Mushrooms Exposed to UV and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Grilled UV Exposed Portabella Mushrooms vs Sunflower Seeds:

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

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 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 Grilled Portabella Mushrooms Exposed to UV and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 kg.
• Both Grilled Portabella Mushrooms Exposed to UV as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.