Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	30.3% 877kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	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	22.5% 29g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	NA	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

	Toasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	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	121% 9.65mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1641mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	NA	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	68.3% 7.5mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Grilled Portabella Mushrooms per 5 oz

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

• 5 ounces of Toasted Sunflower Seeds have 4.5 times more Vitamin B1, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6 and 12.5 times more Vitamin B9 than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 19 times more Calcium, 4.7 times more Copper, 17 times more Iron, 9.9 times more Magnesium, 31.6 times more Manganese, 8.6 times more Phosphorus and 8.2 times more Zinc than Grilled Portabella Mushrooms.
• While 5 oz of Grilled Portabella Mushrooms contain 90.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Grilled Portabella Mushrooms contain similar levels of Potassium per five ounces.
• 5 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 21.3 times more Energy, 97.9 times more Fat, 93 times more Saturated Fat, more Omega 3, 161.2 times more Omega 6, 4.6 times more Carbohydrate, 5.2 times more Fiber and 5.2 times more Protein than Grilled Portabella Mushrooms.
• 5 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6