Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	201% 5820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	33% 43g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	23.7% 17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	15.8% 6g	38g per day for Men 19-50 years
Protein	345% 193g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	84.6% 1.1mg	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	593% 2370μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	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	2127% 12760IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	556% 5mg	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	475% 38mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	61.7% 1.42mg	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	1650% 11550mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 921g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 7.3 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Vitamin B1 per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 3.7 times more Copper, 9.5 times more Iron, 14.3 times more Magnesium, 14.9 times more Manganese, 9.6 times more Phosphorus, 1.9 times more Potassium, 3.1 times more Selenium and 4.8 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 76.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Energy, 498 times more Fat, 372.8 times more Saturated Fat, more Omega 3, 819.6 times more Omega 6, 5.6 times more Carbohydrate, 1.6 times more Sugars, 18.5 times more Fiber and 7.7 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.