Comparing Nutrients in 500 calories Sunflower Seed Flour VS Grilled UV Exposed Portabella Mushrooms

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Grilled UV Exposed Portabella Mushrooms: 1724g

Sunflower Seed Flour has 11.2 times more energy per 100g than Grilled UV Exposed Portabella Mushrooms. It has high energy density when compared to other foods. Grilled Portabella Mushrooms Exposed to UV having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Grilled UV Exposed Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Grilled UV Exposed Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Sunflower Seed Flour	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	26.7% 4.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	59% 76.6g	130g per day for Men 19-50 years
Sugars	NA	53.7% 39g	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	NA	0% 0g	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	NA	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21% 7.98g	100% 38g	38g per day for Men 19-50 years
Protein	132% 73.7g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	162% 2.1mg	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	85% 340μg	82% 328μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1506% 9034IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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

	Sunflower Seed Flour	Grilled UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	17.5% 175mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	745% 6.7mg	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	127% 10mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	50.2% 1.16mg	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	151% 1057mg	333% 2328mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	42.2% 1563g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Grilled UV Exposed Portabella Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Grilled UV Exposed Portabella Mushrooms?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Grilled UV Exposed Portabella Mushrooms:

• 500 calories of Sunflower Seed Flour have 3.9 times more Vitamin B1 than Grilled UV Exposed Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms Exposed to UV contain 17 times more Vitamin B2, 9.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Grilled UV Exposed Portabella Mushrooms provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Grilled Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Grilled UV Exposed Portabella Mushrooms:

• 500 calories of Sunflower Seed Flour have 3.4 times more Calcium, 1.5 times more Iron, 2.4 times more Magnesium and 2.6 times more Manganese than Grilled UV Exposed Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms Exposed to UV contain 2.6 times more Copper, 2.2 times more Phosphorus, 73.3 times more Potassium, 4.2 times more Selenium, 41.2 times more Sodium, 1.5 times more Zinc and 136.4 times more Water than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 500 calories of Grilled UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 1.3 times more Protein than Grilled UV Exposed Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms Exposed to UV contain 4 times more Fat, 3.4 times more Omega 6, 1.4 times more Carbohydrate and 4.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Grilled UV Exposed Portabella Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Grilled Portabella Mushrooms Exposed to UV provide inadequate amounts of Omega 3 in 500 calories.