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Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Grilled Portabella Mushrooms

Weight per 500 calories

Roasted Sunflower Seeds
86g
Grilled Portabella Mushrooms
1724g

Roasted 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.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Grilled Portabella Mushrooms?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds
12%
72%
16%
Grilled Portabella Mushrooms
36%
14%
50%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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44%42.8g
Fat
10.3%10g
42.8 gvs10 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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14%4.5g
Saturated Fat
3.45%1.1g
4.5 gvs1.1 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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3.7%0.059g
Omega 3
0%0g
0.059 gvs0 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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166%28g
Omega 6
23.5%4g
28 gvs4 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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16%20.7g
Carbohydrate
59%76.6g
20.7 gvs76.6 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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3.23%2.35g
Sugars
53.7%39g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.35 gvs39 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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NA
Glucose
%39g
NA gvs39 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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25%9.54g
Fiber
100%38g
9.54 gvs38 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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29.7%16.6g
Protein
101%56.6g
16.6 gvs56.6 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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7.6%0.091mg
Vitamin B1
103%1.24mg
Thiamine
0.091 mgvs1.24 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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16.3%0.21mg
Vitamin B2
534%6.95mg
Riboflavin
0.21 mgvs6.95 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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38%6.05mg
Vitamin B3
674%108mg
Niacin, nicotinic acid, niacinamide
6.05 mgvs108 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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121%6.05mg
Vitamin B5
434%21.7mg
Pantothenic acid
6.05 mgvs21.7 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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53%0.69mg
Vitamin B6
162%2.1mg
Pyridoxine
0.69 mgvs2.1 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
638%191μg
Biotin
NA μgvs191 μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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51%204μg
Vitamin B9
82%328μg
Folates and Folic Acid
204 μgvs328 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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1.34%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
40.2%241IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs241 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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149%22.4mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
22.4 mgvs0 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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1.93%2.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.3 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

6%60mg
Calcium
5.17%51.7mg
60 mgvs51.7 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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175%1.57mg
Copper
745%6.7mg
1.57 mgvs6.7 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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41%3.26mg
Iron
86.2%6.9mg
3.26 mgvs6.9 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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26.4%111mg
Magnesium
53.4%224mg
111 mgvs224 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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79%1.8mg
Manganese
50.2%1.16mg
1.8 mgvs1.16 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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142%992mg
Phosphorus
333%2328mg
992 mgvs2328 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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21.5%730mg
Potassium
222%7534mg
730 mgvs7534 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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124%68μg
Selenium
687%378μg
68 μgvs378 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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0.17%2.58mg
Sodium
12.6%190mg
2.58 mgvs190 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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41.3%4.54mg
Zinc
102%11.2mg
4.54 mgvs11.2 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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0.028%1.03g
Water
42.2%1563g
1.03 gvs1563 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Roasted Sunflower Seeds VS Grilled Portabella Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Grilled Portabella Mushrooms?

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

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

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: