Comparing Nutrients in 300 calories Grilled Portabella Mushrooms VS Sunflower Seeds

Weight per 300 calories

• Grilled Portabella Mushrooms: 1035g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 20.1 times more energy per unit of mass than Grilled Portabella Mushrooms, which is very high in comparison to other foods. Grilled Portabella Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	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	14% 2.4g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	32.2% 23.4g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	60% 22.8g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	60.6% 34g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella 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	62% 0.74mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	321% 4.17mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	404% 64.7mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	261% 13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	383% 115μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49% 197μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24% 145IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grilled Portabella Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	447% 4.02mg	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	51.7% 4.14mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	200% 1397mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	133% 4521mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	412% 227μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	61% 6.72mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	25.3% 938g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Grilled Portabella Mushrooms have 22.9 times more Vitamin B2, 15.1 times more Vitamin B3, 22.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin E than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 300 kcal.
• Both Grilled Portabella Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Grilled Portabella Mushrooms vs Sunflower Seeds:

• Grilled Portabella Mushrooms have 4.4 times more Copper, 1.5 times more Iron, 4.1 times more Phosphorus, 13.6 times more Potassium, 8.3 times more Selenium, 24.6 times more Sodium, 2.6 times more Zinc and 386 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium and 1.4 times more Manganese than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Grilled Portabella Mushrooms have 4.5 times more Carbohydrate, 17.4 times more Sugars, 5.2 times more Fiber and 3.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.4 times more Fat, 3.5 times more Saturated Fat and 4.9 times more Omega 6 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Grilled Portabella Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.