Comparing Nutrients in 500 calories Morel Mushrooms VS Sunflower Seeds

Weight per 500 calories

• Morel Mushrooms: 1613g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 18.8 times more energy per unit of mass than Raw Morel Mushrooms, which is very high in comparison to other foods. Morel Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.48% 9.2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	13.3% 9.68g	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	% 9.68g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	119% 45g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	90% 50.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	254% 3.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	142% 7.1mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	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	36.3% 145μg	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	554% 3323IU	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

	Morel Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	69.4% 694mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	1120% 10mg	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	2456% 196mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	73% 306mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	412% 9.47mg	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	447% 3129mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	195% 6629mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	64.5% 35.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	298% 32.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	39% 1445g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Morel Mushrooms have 10.9 times more Vitamin B2, 5.1 times more Vitamin B3, 7.3 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Morel Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 500 kcal.

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

• Raw Morel Mushrooms have 10.4 times more Calcium, 6.5 times more Copper, 43.7 times more Iron, 5.7 times more Manganese, 5.5 times more Phosphorus, 12 times more Potassium, 44 times more Sodium, 7.6 times more Zinc and 356.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Selenium than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Morel Mushrooms have 4.8 times more Carbohydrate, 4.3 times more Sugars, 6.1 times more Fiber and 2.8 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Fat, 3.6 times more Saturated Fat and 5.7 times more Omega 6 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Morel Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Glucose and Sucrose in 500 kcal.