Comparing Nutrients in 1 pound Sunflower Seed Flour VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Sunflower Seed Flour	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	51% 1479kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	15.5% 20g	130g per day for Men 19-50 years
Sugars	NA	14% 10.3g	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	NA	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	NA	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62% 23.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	389% 218g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	168% 50.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	252% 1007μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.6% 63.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	51.7% 517mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	196% 1.76mg	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	375% 30mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	13.2% 0.3mg	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	446% 3125mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Grilled Portabella Mushrooms per 1 lb

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

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

• 1 pound of Sunflower Seed Flour has 44.3 times more Vitamin B1, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.7 times more Vitamin B9 than Grilled Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms contains 1.5 times more Vitamin B2 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Grilled Portabella Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Sunflower Seed Flour has 38 times more Calcium, 4.4 times more Copper, 16.6 times more Iron, 26.6 times more Magnesium, 29.5 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Selenium and 7.6 times more Zinc than Grilled Portabella Mushrooms.
• While 1 lb of Grilled Portabella Mushrooms contains 6.5 times more Potassium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 11.2 times more Energy, 3.7 times more Omega 6, 8.1 times more Carbohydrate, 2.4 times more Fiber and 14.7 times more Protein than Grilled Portabella Mushrooms.
• 1 pound of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 in one pound.