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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seed Butter	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.8% 9.56mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52.4% 15.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	6.73% 27μg	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	4.25% 3.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.3% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	216% 32.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

• 5 ounces of Sunflower Seed Butter have 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.
• While 5 oz of Grilled Portabella Mushrooms contain 146.2 times more Water than Sunflower Seed Butter no Salt.
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Butter have 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