Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• UV Exposed Brown Mushrooms, Italian, Or Crimini: 1364g

Oil Roasted Sunflower Seeds have 26.9 times more energy per 100g than UV Exposed Brown Mushrooms, Italian, Or Crimini. It has very high energy density when compared to other foods. Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.6% 0.19g	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	3.2% 0.55g	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	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	32.4% 23.5g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	21.5% 8.2g	38g per day for Men 19-50 years
Protein	18% 10g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	514% 6.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	324% 52mg	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	115% 1.5mg	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	95% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	57% 1.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.62% 0.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2900% 17400IU	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 Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	4.4% 44mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	758% 6.8mg	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	68% 5.45mg	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	84% 1.94mg	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	234% 1636mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	180% 6109mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	5.45% 82mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	34% 1256g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS UV Exposed Brown Mushrooms, Italian, Or Crimini Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or UV Exposed Brown Mushrooms, Italian, Or Crimini?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 calories of Oil Roasted Sunflower Seeds have 135 times more Vitamin E than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 8 times more Vitamin B1, 47.1 times more Vitamin B2, 24.8 times more Vitamin B3, 5.8 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of UV Exposed Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 5.6 times more Calcium, 7.5 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 25 times more Potassium, 8.9 times more Selenium, 5.7 times more Zinc and 1609.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 19.1 times more Fat, 18.8 times more Saturated Fat and 31.8 times more Omega 6 than UV Exposed Brown Mushrooms, Italian, Or Crimini.
• While 300 kcal of Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 5.1 times more Carbohydrate, 14.9 times more Sugars, 1.5 times more Fiber and 3.4 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and UV Exposed Brown Mushrooms, Italian, Or Crimini offer comparable quantities of Energy per 300 calories.
• 300 calories of UV Exposed Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV provide inadequate amounts of Omega 3 in 300 calories.