Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS UV Exposed White Mushroom

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• UV Exposed White Mushroom: 1364g

Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than UV Exposed White Mushroom. It has very high energy density when compared to other foods. Raw White Mushroom Exposed to UV having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or UV Exposed White Mushroom?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Oil Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	34% 44.5g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	37.2% 27g	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	3.2% 2.3g	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	% 0.38g	% 20g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0g	g per day for Men 19-50 years
Fiber	14% 5.37g	36% 13.6g	38g per day for Men 19-50 years
Protein	18% 10g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	109% 1.4mg	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	29.6% 119μg	58% 232μg	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	0.62% 0.56mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2377% 14264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	482% 4.34mg	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	27% 2.17mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	28% 0.64mg	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	82.5% 577mg	168% 1173mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	128% 4336mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	34% 1261g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs UV Exposed White Mushroom:

• Oil Roasted Sunflower Seed Kernels have 135 times more Vitamin E than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 6.8 times more Vitamin B1, 38.6 times more Vitamin B2, 23.5 times more Vitamin B3, 5.8 times more Vitamin B5, 3.5 times more Vitamin B6, 2 times more Vitamin B9, 51.4 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs UV Exposed White Mushroom:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Manganese than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 4.7 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 17.7 times more Potassium, 3.2 times more Selenium, 44.8 times more Sodium, 2.7 times more Zinc and 1615.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw White Mushroom Exposed to UV have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Sunflower Seed Kernels have 5.6 times more Fat, 5.3 times more Saturated Fat and 7.9 times more Omega 6 than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 3.8 times more Carbohydrate, 17.1 times more Sugars, more Fructose, 2.5 times more Fiber and 4.1 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw White Mushroom Exposed to UV have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw White Mushroom Exposed to UV have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.