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

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.44% 100kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	69.8% 91g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	16.4% 12g	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	3.07% 2.22g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	103% 39g	38g per day for Men 19-50 years
Protein	17% 9.57g	168% 94g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	469% 6.1mg	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	31.8% 127μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	858% 5148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	907% 8.16mg	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	17.6% 1.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	385% 8.85mg	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	70% 490mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	48.6% 1651mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	153% 84.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Portabella Mushrooms Exposed to UV have more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.1 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Portabella Mushrooms Exposed to UV as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin K in 1 lb.

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

• Raw Portabella Mushrooms Exposed to UV have 19.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26 times more Calcium, 6.3 times more Copper, 16.9 times more Iron, 32.5 times more Magnesium, 28.3 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 9.4 times more Zinc than Raw Portabella Mushrooms Exposed to UV.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 26.5 times more Energy, 147 times more Fat, 74.3 times more Saturated Fat, 5.2 times more Carbohydrate, 6.6 times more Fiber and 9.8 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Raw Portabella Mushrooms Exposed to UV as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.