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

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	1.4% 41kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	4.84% 6.3g	39% 50.8g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Grilled 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	8.5% 0.1mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	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

	Grilled Portabella Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	7.1% 0.57mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	4.13% 0.095mg	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	27.3% 191mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	150% 82.5μg	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	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.29% 10.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Grilled 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 Grilled Portabella Mushrooms vs Sunflower Seed Flour:

• 5 ounces of Grilled Portabella Mushrooms have 1.5 times more Vitamin B2 and more Vitamin D than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 44.3 times more Vitamin B1, 5.2 times more Vitamin B5, 6.2 times more Vitamin B6 and 11.7 times more Vitamin B9 than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Sunflower Seed Flour provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Grilled Portabella Mushrooms have 6.5 times more Potassium and 12.1 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 38 times more Calcium, 4.4 times more Copper, 16.6 times more Iron, 26.6 times more Magnesium, 29.5 times more Manganese, 5.1 times more Phosphorus, 2.7 times more Selenium and 7.6 times more Zinc than Grilled Portabella Mushrooms.
• 5 ounces of Grilled 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 11.2 times more Energy, 3.7 times more Omega 6, 8.1 times more Carbohydrate, 2.4 times more Fiber and 14.7 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Grilled Portabella Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.