Comparing Nutrients in 5 ounces Grilled Portabella Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	1.4% 41kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	20.6% 15g	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	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	% 3.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	52.4% 15.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	84% 336μg	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	0% 0mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	216% 32.4mg	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

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	252% 2.26mg	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	7.1% 0.57mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	128% 2.94mg	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	27.3% 191mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Sunflower Seed Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Grilled Portabella Mushrooms vs Sunflower Seed Butter:

• 5 ounces of Grilled Portabella Mushrooms have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.5 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Grilled Portabella Mushrooms vs Sunflower Seed Butter:

• 5 ounces of Grilled Portabella Mushrooms have 146.2 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 21.3 times more Calcium, 4.1 times more Copper, 10.3 times more Iron, 23.9 times more Magnesium, 30.9 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 4.8 times more Selenium and 7.5 times more Zinc than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sunflower Seed Butter no Salt contain 21.3 times more Energy, 95.2 times more Fat, 73.1 times more Saturated Fat, more Omega 3, 42 times more Omega 6, 5.3 times more Carbohydrate, 4.7 times more Sugars, 2.6 times more Fiber and 5.3 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6