Comparing Nutrients in 1 pound Grilled UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.54% 132kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	72% 93g	130g per day for Men 19-50 years
Sugars	14% 10.3g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	137% 52g	38g per day for Men 19-50 years
Protein	26.6% 15g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	141% 1.83mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.4mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	21.5% 86μg	270% 1080μg	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	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	396% 2377IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	924% 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	22.7% 1.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	417% 9.6mg	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	87.5% 612mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	58.3% 1982mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	181% 99μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	219% 24mg	11mg per day for Men 19-50 years
Water	11% 411g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Grilled UV Exposed Portabella Mushrooms versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Grilled UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 4.5 times more Vitamin B1, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6 and 12.5 times more Vitamin B9 than Grilled Portabella Mushrooms Exposed to UV.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Grilled UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 1 pound of Grilled UV Exposed Portabella Mushrooms has 90.7 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 19 times more Calcium, 4.7 times more Copper, 17 times more Iron, 9.9 times more Magnesium, 31.6 times more Manganese, 8.6 times more Phosphorus and 8.2 times more Zinc than Grilled Portabella Mushrooms Exposed to UV.
• Both Grilled UV Exposed Portabella Mushrooms and Toasted Sunflower Seeds contain similar levels of Potassium per one pound.
• 1 pound of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 21.3 times more Energy, 97.9 times more Fat, 212.6 times more Saturated Fat, more Omega 3, 142.2 times more Omega 6, 4.6 times more Carbohydrate, 5.2 times more Fiber and 5.2 times more Protein than Grilled Portabella Mushrooms Exposed to UV.
• 1 pound of Grilled UV Exposed Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6