Comparing Nutrients in 500 calories Morel Mushrooms VS Sunflower Seed Flour

Weight per 500 calories

• Morel Mushrooms: 1613g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 10.5 times more energy per unit of mass than Raw Morel Mushrooms, which is high in comparison to other foods. Morel Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Morel Mushrooms or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.48% 9.2g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	42.3% 55g	130g per day for Men 19-50 years
Sugars	13.3% 9.68g	NA	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	% 9.68g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	119% 45g	21% 7.98g	38g per day for Men 19-50 years
Protein	90% 50.3g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.1mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	89% 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	36.3% 145μg	85% 340μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	554% 3323IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	69.4% 694mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	1120% 10mg	292% 2.63mg	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	2456% 196mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	412% 9.47mg	132% 3.03mg	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	447% 3129mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	195% 6629mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	298% 32.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	39% 1445g	0.31% 11.5g	3700g per day for Men 19-50 years

Morel Mushrooms VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Morel Mushrooms or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Morel Mushrooms vs Sunflower Seed Flour:

• 500 calories of Morel Mushrooms have 8.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin D than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 4.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Morel Mushrooms.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Morel Mushrooms vs Sunflower Seed Flour:

• 500 calories of Morel Mushrooms have 4 times more Calcium, 3.8 times more Copper, 19.3 times more Iron, 3.1 times more Manganese, 3 times more Phosphorus, 64.5 times more Potassium, 73.6 times more Sodium, 4.3 times more Zinc and 126.2 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.7 times more Magnesium and 2.5 times more Selenium than Raw Morel Mushrooms.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Morel Mushrooms have 2.6 times more Omega 6, 1.5 times more Carbohydrate and 5.7 times more Fiber than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 1.5 times more Protein than Raw Morel Mushrooms.
• Both Morel Mushrooms and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 500 calories.