Comparing Nutrients in 5 ounces UV Exposed Portabella Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.08% 31kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	39% 50.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	5.34% 3g	122% 68g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.97% 0.084mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	82% 1.07mg	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	9.92% 39.7μg	78.7% 315μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	268% 1609IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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 Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	270% 2.43mg	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	5.5% 0.44mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	122% 2.8mg	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	22% 153mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Sunflower Seed Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of UV Exposed Portabella Mushrooms versus 5 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of UV Exposed Portabella Mushrooms vs Sunflower Seed Flour:

• 5 ounces of UV Exposed Portabella Mushrooms have more Vitamin B12 and more Vitamin D than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 54 times more Vitamin B1, 2 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Portabella Mushrooms Exposed to UV as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for UV Exposed Portabella Mushrooms vs Sunflower Seed Flour:

• 5 ounces of UV Exposed Portabella Mushrooms have 5.4 times more Potassium and 12.4 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 38 times more Calcium, 6 times more Copper, 21.4 times more Iron, 34.6 times more Magnesium, 28.6 times more Manganese, 6.4 times more Phosphorus, 3.1 times more Selenium and 9.3 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 14.8 times more Energy, 9.3 times more Carbohydrate, 4 times more Fiber and 22.8 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• 5 ounces of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy