Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS UV Exposed White Mushroom

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Toasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	213% 6190kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	26.3% 10g	38g per day for Men 19-50 years
Protein	307% 172g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	80% 1.04mg	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	595% 2380μg	42.5% 170μg	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	15.6% 14mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1743% 10460IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	57% 570mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	353% 3.18mg	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	851% 68mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	20.4% 0.47mg	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	1654% 11580mg	123% 860mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS UV Exposed White Mushroom per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of UV Exposed White Mushroom to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs UV Exposed White Mushroom:

• 1 kilogram of Toasted Sunflower Seeds has 4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 14 times more Vitamin B9 than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 1.4 times more Vitamin B2, 1.5 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and UV Exposed White Mushroom provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs UV Exposed White Mushroom:

• 1 kilogram of Toasted Sunflower Seeds has 19 times more Calcium, 5.8 times more Copper, 13.6 times more Iron, 14.3 times more Magnesium, 45 times more Manganese, 13.5 times more Phosphorus, 1.5 times more Potassium and 10.2 times more Zinc than UV Exposed White Mushroom.
• While 1 kg of Raw White Mushroom Exposed to UV contains 92.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of UV Exposed White Mushroom lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 28.1 times more Energy, 167.1 times more Fat, 119.1 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 6.3 times more Carbohydrate, 11.5 times more Fiber and 5.6 times more Protein than UV Exposed White Mushroom.
• 1 kilogram of UV Exposed White Mushroom provide inadequate amounts of Energy, Omega 3 and Omega 6