Comparing Nutrients in 5 ounces Sunflower Seeds VS Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	4.2% 5.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	4.9% 3.54g	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	NA	0.96% 0.69g	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	NA	% 2.85g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.97% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	16% 0.21mg	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	80.4% 322μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.36% 14IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Portabella Mushrooms	Recommended Dietary Allowance
Calcium	11% 111mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	45% 0.41mg	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	93% 7.44mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	4.25% 0.098mg	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	134% 936mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	48% 26.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.56% 132g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 25.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 9.1 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Portabella Mushrooms have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Portabella Mushrooms:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 6.3 times more Copper, 16.9 times more Iron, 28.3 times more Manganese, 6.1 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 9.4 times more Zinc than Raw Portabella Mushrooms.
• While Raw Portabella Mushrooms contain 19.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 26.5 times more Energy, 147 times more Fat, 445.5 times more Saturated Fat, more Omega 3, 155.7 times more Omega 6, 5.2 times more Carbohydrate, 6.6 times more Fiber and 9.8 times more Protein than Raw Portabella Mushrooms.
• Both Dried Sunflower Seed Kernels and Raw Portabella Mushrooms have similar amounts of Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Portabella Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.