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Comparing Nutrients in 1 pound Oil Roasted Sunflower SeedsVS UV Exposed White Mushroom

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds
13%
73%
14%
UV Exposed White Mushroom
43%
11%
46%
1 lb ▼

Macro Nutrients

93%2685kcal
Energy
3.44%100kcal
2685 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
240%233g
Fat
1.6%1.54g
233 gvs1.54 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
100%32g
Saturated Fat
0.71%0.23g
32 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
23%0.37g
Omega 3
0%0g
0.37 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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913%155g
Omega 6
4.27%0.73g
155 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
80%104g
Carbohydrate
11.4%14.8g
104 gvs14.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
19.5%14g
Sugars
12.4%9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14 gvs9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
1.06%0.77g
≤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]
0 gvs0.77 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%3.36g
Glucose
%6.7g
3.36 gvs6.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%10.8g
Sucrose
%0g
10.8 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
127%48g
Fiber
12%4.54g
48 gvs4.54 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
162%91g
Protein
25%14g
91 gvs14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
121%1.45mg
Vitamin B1
30.6%0.37mg
Thiamine
1.45 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
98%1.27mg
Vitamin B2
140%1.82mg
Riboflavin
1.27 mgvs1.82 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
117%18.7mg
Vitamin B3
102%16.4mg
Niacin, nicotinic acid, niacinamide
18.7 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
630%31.5mg
Vitamin B5
136%6.8mg
Pantothenic acid
31.5 mgvs6.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
276%3.6mg
Vitamin B6
36.3%0.47mg
Pyridoxine
3.6 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
265%1061μg
Vitamin B9
19.3%77μg
Folates and Folic Acid
1061 μgvs77 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
5.54%5mg
Vitamin C
10.6%9.53mg
Ascorbic acid
5 mgvs9.53 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
791%4745IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs4745 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1099%165mg
Vitamin E
0.3%0.045mg
Tocopherols and Tocotrienols
165 mgvs0.045 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
11.7%14μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
14 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

39.5%395mg
Calcium
1.36%13.6mg
395 mgvs13.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
909%8.2mg
Copper
160%1.44mg
8.2 mgvs1.44 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
243%19.4mg
Iron
28.3%2.27mg
19.4 mgvs2.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
137%576mg
Magnesium
9.7%41mg
576 mgvs41 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
410%9.43mg
Manganese
9.27%0.21mg
9.43 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
738%5166mg
Phosphorus
55.7%390mg
5166 mgvs390 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
64.4%2191mg
Potassium
42.4%1442mg
2191 mgvs1442 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
645%355μg
Selenium
76.7%42μg
355 μgvs42 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
1.5%22.7mg
13.6 mgvs22.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
215%23.6mg
Zinc
21.4%2.36mg
23.6 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.19%7g
Water
11.3%419g
7 gvs419 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs UV Exposed White Mushroom:
Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs UV Exposed White Mushroom:
Comparison of macro-nutrients per 1 pound:



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