Comparing Nutrients in 300 calories Morel Mushrooms VS Sunflower Seeds

Weight per 300 calories

• Morel Mushrooms: 968g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 18.8 times more energy per unit of mass than Raw Morel Mushrooms, which is very high in comparison to other foods. Morel Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Morel Mushrooms or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	8% 5.8g	1.86% 1.35g	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	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	% 5.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	71.3% 27g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	54% 30g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.6% 0.67mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.8mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	53% 0.69mg	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	21.8% 87μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	332% 1994IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	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

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.6% 416mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	672% 6.05mg	103% 0.92mg	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	1473% 118mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	43.8% 184mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	43.6% 1mg	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	268% 1877mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	117% 3977mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	23.4% 867g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Morel Mushrooms vs Sunflower Seeds:

• Raw Morel Mushrooms have 10.9 times more Vitamin B2, 5.1 times more Vitamin B3, 7.3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Morel Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Morel Mushrooms vs Sunflower Seeds:

• Raw Morel Mushrooms have 10.4 times more Calcium, 6.5 times more Copper, 43.7 times more Iron, 5.7 times more Manganese, 5.5 times more Phosphorus, 12 times more Potassium, 44 times more Sodium, 7.6 times more Zinc and 356.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Selenium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Morel Mushrooms have 4.8 times more Carbohydrate, 4.3 times more Sugars, 6.1 times more Fiber and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Fat, 3.6 times more Saturated Fat and 5.7 times more Omega 6 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Morel Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 300 kcal.