Comparing Nutrients in 5 ounces Morel Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 44kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	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	1.8% 0.3g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.56% 7.23g	22.5% 29g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	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% 0g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	3.2% 12.8μg	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	48.7% 292IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	98% 0.89mg	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	216% 17.3mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	39.3% 275mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Morel Mushrooms vs Toasted Sunflower Seeds:

• Raw Morel Mushrooms have more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 16 times more Vitamin B5, 5.9 times more Vitamin B6 and 26.4 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Morel Mushrooms vs Toasted Sunflower Seeds:

• Raw Morel Mushrooms have 1.8 times more Iron, 7 times more Sodium and 89.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 2.9 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus and 2.6 times more Zinc than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 20 times more Energy, 99.6 times more Fat, 91.6 times more Saturated Fat, more Omega 3, 173.9 times more Omega 6, 4 times more Carbohydrate, 4.1 times more Fiber and 5.5 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.