Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	93% 2685kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	15.5% 20g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	162% 91g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	39.5% 395mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	58.3% 1982mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	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	215% 23.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.19% 7g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Grilled Portabella Mushrooms:

• Oil Roasted Sunflower Seed Kernels have 4.4 times more Vitamin B1, 5.5 times more Vitamin B5, 6.5 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Grilled Portabella Mushrooms:

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 4.6 times more Copper, 10.7 times more Iron, 9.8 times more Magnesium, 31 times more Manganese, 8.4 times more Phosphorus, 3.6 times more Selenium and 8 times more Zinc than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 58.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Grilled Portabella Mushrooms have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 20.4 times more Energy, 88.4 times more Fat, 110.4 times more Saturated Fat, more Omega 3, 147.4 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars, 4.8 times more Fiber and 6.1 times more Protein than Grilled Portabella Mushrooms.
• Both Oil Roasted Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.