Comparing Nutrients in 500 calories Chanterelle Mushrooms VS Sunflower Seeds

Weight per 500 calories

• Chanterelle Mushrooms: 1563g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 18.3 times more energy per unit of mass than Raw Chanterelle Mushrooms, which is very high in comparison to other foods. Chanterelle Mushrooms having low energy density.

Which food has more nutrients per 500 calories - Chanterelle Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Chanterelle Mushrooms	16%	12%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chanterelle Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.54% 8.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	13% 17g	130g per day for Men 19-50 years
Sugars	25% 18g	3.1% 2.24g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	156% 59.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Chanterelle Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	399% 64mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	338% 17mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	88.6% 1.15mg	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	7.8% 31.3μg	48.6% 194μg	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	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	552% 3313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	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

	Chanterelle Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.4% 234mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	613% 5.5mg	171% 1.54mg	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	678% 54.2mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	48.4% 203mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	72.6% 1.67mg	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	127% 891mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	233% 7906mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	9.38% 141mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	38% 1404g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chanterelle Mushrooms vs Sunflower Seeds:

• Raw Chanterelle Mushrooms have 11.1 times more Vitamin B2, 8.9 times more Vitamin B3, 17.4 times more Vitamin B5 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 6.2 times more Vitamin B9 than Raw Chanterelle Mushrooms.

Comparing minerals per 500 calories for Chanterelle Mushrooms vs Sunflower Seeds:

• Raw Chanterelle Mushrooms have 3.5 times more Calcium, 3.6 times more Copper, 12.1 times more Iron, 2.7 times more Manganese, 1.6 times more Phosphorus, 14.3 times more Potassium, 18.3 times more Sodium, 2.6 times more Zinc and 346.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium and 1.3 times more Selenium than Raw Chanterelle Mushrooms.

Comparison of macro-nutrients per 500 calories:

• Raw Chanterelle Mushrooms have 6.3 times more Carbohydrate, 8.1 times more Sugars, 8.1 times more Fiber and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.3 times more Fat than Raw Chanterelle Mushrooms.
• Both Raw Chanterelle Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Chanterelle Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.