Comparing Nutrients in 1 kilogram Sunflower Seeds VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Energy	201% 5840kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	36% 26g	34.5% 25g	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	NA	6.76% 4.9g	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	NA	% 20g	g per day for Men 19-50 years
Sucrose	% 25g	% 0g	g per day for Men 19-50 years
Fiber	226% 86g	34.2% 13g	38g per day for Men 19-50 years
Protein	371% 208g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	114% 1.48mg	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	568% 2270μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	1.33% 0.2mg	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

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	78% 780mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	318% 2.86mg	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	656% 52.5mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	NA	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	30% 0.69mg	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	943% 6600mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25% 928g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 25.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.1 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Portabella Mushrooms have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin K in 1 kg.

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

• Dried Sunflower Seed Kernels have 26 times more Calcium, 6.3 times more Copper, 16.9 times more Iron, 28.3 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 9.4 times more Zinc than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 19.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 147 times more Fat, 445.5 times more Saturated Fat, more Omega 3, 155.7 times more Omega 6, 5.2 times more Carbohydrate, 6.6 times more Fiber and 9.8 times more Protein than Raw Portabella Mushrooms.
• Both Dried Sunflower Seed Kernels and Raw Portabella Mushrooms have similar amounts of Sugars per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Raw Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.