Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	204% 5920kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	13.6% 2.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	34% 44.4g	130g per day for Men 19-50 years
Sugars	43% 31g	31% 22.6g	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	0% 0g	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	% 7.4g	% 22.6g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	58% 22g	38g per day for Men 19-50 years
Protein	358% 201g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Grilled 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	267% 3.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	310% 4.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	391% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	252% 12.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	370% 111μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	585% 2340μg	47.5% 190μg	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	12.2% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23.3% 140IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	87% 870mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	432% 3.9mg	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	535% 42.8mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	29% 0.67mg	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	1627% 11390mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	129% 4370mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	398% 219μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.5% 907g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Vitamin B1, 5.5 times more Vitamin B5, 6.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 4.6 times more Copper, 10.7 times more Iron, 9.8 times more Magnesium, 31 times more Manganese, 8.4 times more Phosphorus, 3.6 times more Selenium and 8 times more Zinc than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Grilled Portabella Mushrooms have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 20.4 times more Energy, 88.4 times more Fat, 110.4 times more Saturated Fat, more Omega 3, 147.4 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 6.1 times more Protein than Grilled Portabella Mushrooms.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.