Comparing Nutrients in 1 pound Morel Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.85% 141kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.74% 0.98g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	125% 163g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	NA	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	% 2.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	62% 23.6g	38g per day for Men 19-50 years
Protein	25.3% 14g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	315% 2.83mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 406g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Morel Mushrooms VS Sunflower Seed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Morel Mushrooms versus 1 lb of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Morel Mushrooms has more Vitamin D than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 46.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.2 times more Vitamin B3, 15 times more Vitamin B5, 5.5 times more Vitamin B6 and 24.7 times more Vitamin B9 than Raw Morel Mushrooms.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Morel Mushrooms has 1.8 times more Iron, 6.1 times more Potassium and 12 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.7 times more Calcium, 2.7 times more Copper, 18.2 times more Magnesium, 3.4 times more Manganese, 3.6 times more Phosphorus, 26.5 times more Selenium and 2.4 times more Zinc than Raw Morel Mushrooms.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 10.5 times more Energy, 4 times more Omega 6, 7 times more Carbohydrate, 1.9 times more Fiber and 15.4 times more Protein than Raw Morel Mushrooms.
• 1 pound of Morel Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.