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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	201% 5820kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	34.2% 13g	38g per day for Men 19-50 years
Protein	345% 193g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1892% 11350IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	1.33% 0.2mg	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 Portabella Mushrooms	Recommended Dietary Allowance
Calcium	70% 700mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	107% 3640mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	338% 186μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 928g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6.2 times more Vitamin B5, 5.4 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 6.4 times more Copper, 12.3 times more Iron, 12.9 times more Magnesium, 30.6 times more Manganese, 10.7 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 10 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 77.4 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, 142.3 times more Fat, 87 times more Saturated Fat, 6.2 times more Carbohydrate, 8.5 times more Fiber and 9.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Portabella Mushrooms Exposed to UV have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.