Comparing Nutrients in 5 ounces UV Exposed White Mushroom VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.08% 31kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.55% 4.62g	22.5% 29g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	NA	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	0.33% 0.24g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	87.8% 1.14mg	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	6.02% 24μg	84.3% 337μg	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	3.3% 2.98mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	247% 1483IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	289% 2.6mg	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	8.86% 0.71mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	130% 3mg	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	17.4% 122mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of UV Exposed White Mushroom vs Toasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 1.4 times more Vitamin B2, 1.5 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 14 times more Vitamin B9 than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Raw White Mushroom Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for UV Exposed White Mushroom vs Toasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 92.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 5.8 times more Copper, 13.6 times more Iron, 14.3 times more Magnesium, 45 times more Manganese, 13.5 times more Phosphorus, 1.5 times more Potassium and 10.2 times more Zinc than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 28.1 times more Energy, 167.1 times more Fat, 119.1 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 6.3 times more Carbohydrate, 11.5 times more Fiber and 5.6 times more Protein than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.