Comparing Nutrients in 1 pound Sunflower Seeds VS Morel Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Energy	91% 2649kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	17.8% 23g	130g per day for Men 19-50 years
Sugars	16.4% 12g	3.75% 2.72g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	168% 94g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	47.5% 0.62mg	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	257% 1030μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	156% 934IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	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

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Calcium	35.4% 354mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	315% 2.83mg	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	298% 24mg	691% 55.2mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	116% 2.66mg	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	428% 2994mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	55% 1864mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 406g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 21.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B5, 9.9 times more Vitamin B6 and 25.2 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Morel Mushrooms:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 2.9 times more Copper, 17.1 times more Magnesium, 3.3 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, 24.1 times more Selenium and 2.5 times more Zinc than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 2.3 times more Iron, 2.3 times more Sodium and 18.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 18.8 times more Energy, 90.3 times more Fat, 68.5 times more Saturated Fat, more Omega 3, 107.2 times more Omega 6, 3.9 times more Carbohydrate, 4.4 times more Sugars, 3.1 times more Fiber and 6.7 times more Protein than Raw Morel Mushrooms.
• Both Dried Sunflower Seed Kernels as well as Raw Morel Mushrooms have insufficient amounts of Glucose and Sucrose in 1 lb.