Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS UV Exposed Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
UV Exposed Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	29% 839kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.36% 2.44g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	6.33% 3.54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	12% 0.16mg	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	83% 332μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	301% 1809IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	343% 51.5mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	UV Exposed Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	78.7% 0.71mg	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	76% 6.07mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	8.75% 0.2mg	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	231% 1615mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Oil Roasted Sunflower Seed Kernels have 3.4 times more Vitamin B1, 4.6 times more Vitamin B5, 7.2 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and more Vitamin K than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Vitamin B3 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs UV Exposed Brown Mushrooms, Italian, Or Crimini:

• Oil Roasted Sunflower Seed Kernels have 4.8 times more Calcium, 3.6 times more Copper, 10.7 times more Iron, 14.1 times more Magnesium, 14.6 times more Manganese, 9.5 times more Phosphorus, 3 times more Selenium and 4.7 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• While Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV contain 59.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 26.9 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, more Omega 3, 855.2 times more Omega 6, 5.3 times more Carbohydrate, 1.8 times more Sugars, 17.7 times more Fiber and 8 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.