Comparing Nutrients in 500 calories Sunflower Seeds VS Morel Mushrooms

Weight per 500 calories

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

Sunflower Seeds have 18.8 times more energy per 100g than Morel Mushrooms. It has very high energy density when compared to other foods. Raw Morel Mushrooms having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	13.3% 9.68g	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	% 9.68g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	119% 45g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	169% 2.2mg	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	48.6% 194μg	36.3% 145μg	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	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Morel Mushrooms	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	1120% 10mg	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	56% 4.5mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	412% 9.47mg	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	80.7% 565mg	447% 3129mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	39% 1445g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.3 times more Vitamin B9 than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 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.
• Both Dried Sunflower Seed Kernels and Raw Morel Mushrooms have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 500 kcal.

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

• Dried Sunflower Seed Kernels have 1.3 times more Selenium than Raw Morel Mushrooms.
• While Raw Morel Mushrooms contain 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.
• Both Dried Sunflower Seed Kernels and Raw Morel Mushrooms have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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