Comparing Nutrients in 500 calories Sunflower Seeds VS Grilled Portabella Mushrooms

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Grilled Portabella Mushrooms: 1724g

Sunflower Seeds have 20.1 times more energy per 100g than Grilled Portabella Mushrooms. It has very high energy density when compared to other foods. Grilled Portabella Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	3.45% 1.1g	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	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	59% 76.6g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	100% 38g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Grilled Portabella 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	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	638% 191μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	82% 328μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.2% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	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	56% 4.5mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	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	80.7% 565mg	333% 2328mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	42.2% 1563g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin E than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 22.9 times more Vitamin B2, 15.1 times more Vitamin B3, 22.5 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Grilled Portabella Mushrooms have similar amounts of Vitamin B1 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Grilled Portabella Mushrooms:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 1.2 times more Magnesium and 1.4 times more Manganese than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 4.4 times more Copper, 1.5 times more Iron, 4.1 times more Phosphorus, 13.6 times more Potassium, 8.3 times more Selenium, 24.6 times more Sodium, 2.6 times more Zinc and 386 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.4 times more Fat, 3.5 times more Saturated Fat and 4.9 times more Omega 6 than Grilled Portabella Mushrooms.
• While Grilled Portabella Mushrooms contain 4.5 times more Carbohydrate, 17.4 times more Sugars, 5.2 times more Fiber and 3.2 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Grilled Portabella Mushrooms have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Grilled Portabella Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.