Comparing Nutrients in 1 pound Morel Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	4.85% 141kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	260% 44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	81.4% 106g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	66% 48g	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	% 2.72g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.6g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	68% 26g	38g per day for Men 19-50 years
Protein	25.3% 14g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	192% 2.5mg	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	10.2% 41μg	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	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	156% 934IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	19.5% 195mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	805% 7.24mg	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	691% 55.2mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	409% 9.4mg	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	126% 880mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 406g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Morel Mushrooms vs Sunflower Seed Butter:

• Raw Morel Mushrooms have 1.3 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3 times more Vitamin B3, 2.7 times more Vitamin B5, 4 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Morel Mushrooms.

Comparing minerals per 1 pound for Morel Mushrooms vs Sunflower Seed Butter:

• Raw Morel Mushrooms have 3 times more Iron, 7 times more Sodium and 144.5 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 1.5 times more Calcium, 2.6 times more Copper, 16.4 times more Magnesium, 3.5 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 47.5 times more Selenium and 2.4 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Sunflower Seed Butter no Salt contains 19.9 times more Energy, 96.8 times more Fat, 72 times more Saturated Fat, more Omega 3, 45.3 times more Omega 6, 4.6 times more Carbohydrate, 17.6 times more Sugars, 2 times more Fiber and 5.5 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.