Comparing Nutrients in 300 calories UV Exposed Portabella Mushrooms VS Roasted Sunflower Seeds

Weight per 300 calories

• UV Exposed Portabella Mushrooms: 1364g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more energy per unit of mass than Raw Portabella Mushrooms Exposed to UV, which is very high in comparison to other foods. UV Exposed Portabella Mushrooms having very low energy density.

Which food has more nutrients per 300 calories - UV Exposed Portabella Mushrooms or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.92% 4.77g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	NA	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.6% 52.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	47% 34g	1.94% 1.4g	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	9.2% 6.7g	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	% 27.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	46.7% 17.7g	15% 5.72g	38g per day for Men 19-50 years
Protein	51.4% 28.8g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	383% 61.3mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	311% 15.5mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	32% 0.41mg	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	95% 382μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.4% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2580% 15477IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	105% 0.94mg	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	53% 4.23mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	47.3% 1.1mg	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	210% 1473mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	146% 4964mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	461% 254μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of UV Exposed Portabella Mushrooms vs Roasted Sunflower Seeds:

• Raw Portabella Mushrooms Exposed to UV have 14.7 times more Vitamin B1, 14 times more Vitamin B2, 16.9 times more Vitamin B3, 4.3 times more Vitamin B5, 4.9 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 49.3 times more Vitamin E than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for UV Exposed Portabella Mushrooms vs Roasted Sunflower Seeds:

• Raw Portabella Mushrooms Exposed to UV have 4.1 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 2.5 times more Phosphorus, 11.3 times more Potassium, 6.2 times more Selenium, 79.4 times more Sodium, 2.7 times more Zinc and 2046.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Raw Portabella Mushrooms Exposed to UV and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Portabella Mushrooms Exposed to UV have 4.3 times more Carbohydrate, 24.2 times more Sugars, 3.1 times more Fiber and 2.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Fat and 3.3 times more Saturated Fat than Raw Portabella Mushrooms Exposed to UV.
• Both Raw Portabella Mushrooms Exposed to UV and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Portabella Mushrooms Exposed to UV as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.