Comparing Nutrients in 1 kilogram Grilled Portabella Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10% 290kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.32g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	276% 358g	130g per day for Men 19-50 years
Sugars	31% 22.6g	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	% 22.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	137% 52g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	310% 4.03mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	252% 12.6mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	370% 111μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	555% 2220μg	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	0% 0mg	14.4% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23.3% 140IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3% 30mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	1903% 17mg	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	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	859% 19.8mg	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	984% 6890mg	700mg per day for Men 19-50 years
Potassium	129% 4370mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Grilled Portabella Mushrooms versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Grilled Portabella Mushrooms vs Sunflower Seed Flour:

• 1 kilogram of Grilled Portabella Mushrooms has 1.5 times more Vitamin B2 and more Vitamin D than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 44.3 times more Vitamin B1, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.7 times more Vitamin B9 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Sunflower Seed Flour provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Grilled Portabella Mushrooms vs Sunflower Seed Flour:

• 1 kilogram of Grilled Portabella Mushrooms has 6.5 times more Potassium and 12.1 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 38 times more Calcium, 4.4 times more Copper, 16.6 times more Iron, 26.6 times more Magnesium, 29.5 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Selenium and 7.6 times more Zinc than Grilled Portabella Mushrooms.
• 1 kilogram of Grilled Portabella Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 11.2 times more Energy, 3.7 times more Omega 6, 8.1 times more Carbohydrate, 2.4 times more Fiber and 14.7 times more Protein than Grilled Portabella Mushrooms.
• 1 kilogram of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Grilled Portabella Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.