Comparing Nutrients in 1 pound Chanterelle Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chanterelle Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5% 145kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	74% 23.7g	32g per day for Men 19-50 years
Omega 3	NA	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	875% 149g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	84% 109g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	17% 12.4g	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	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	% 5.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	132% 50.3g	38g per day for Men 19-50 years
Protein	12% 6.76g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	281% 3.65mg	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	2.27% 9.07μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	160% 962IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chanterelle Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	922% 8.3mg	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	197% 15.7mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	416% 9.57mg	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	37% 259mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 408g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chanterelle Mushrooms vs Roasted Sunflower Seeds:

• Raw Chanterelle Mushrooms have more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 1.7 times more Vitamin B3, 6.5 times more Vitamin B5, 18.3 times more Vitamin B6 and 118.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Chanterelle Mushrooms vs Roasted Sunflower Seeds:

• Raw Chanterelle Mushrooms have 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Calcium, 5.2 times more Copper, 9.9 times more Magnesium, 7.4 times more Manganese, 20.3 times more Phosphorus, 1.7 times more Potassium, 36 times more Selenium and 7.5 times more Zinc than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 94 times more Fat, 3.5 times more Carbohydrate, 2.4 times more Sugars, 2.9 times more Fiber and 13 times more Protein than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.