Comparing Nutrients in 7 ounces UV Exposed White Mushroom VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed White Mushroom	43%	11%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.98% 6.47g	31.4% 41g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	60% 23g	38g per day for Men 19-50 years
Protein	11% 6.13g	61% 34g	56g per day for Men 19-50 years

Vitamins

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	123% 1.6mg	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	8.43% 33.7μg	118% 472μg	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	4.63% 4.17mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	346% 2076IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	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

	UV Exposed White Mushroom	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	404% 3.64mg	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	12.4% 0.99mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	182% 4.2mg	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	24.4% 171mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.96% 183g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of UV Exposed White Mushroom vs Toasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 1.4 times more Vitamin B2, 1.5 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B1, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 14 times more Vitamin B9 than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw White Mushroom Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for UV Exposed White Mushroom vs Toasted Sunflower Seeds:

• Raw White Mushroom Exposed to UV has 92.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 5.8 times more Copper, 13.6 times more Iron, 14.3 times more Magnesium, 45 times more Manganese, 13.5 times more Phosphorus, 1.5 times more Potassium and 10.2 times more Zinc than Raw White Mushroom Exposed to UV.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 28.1 times more Energy, 167.1 times more Fat, 119.1 times more Saturated Fat, more Omega 3, 233.7 times more Omega 6, 6.3 times more Carbohydrate, 11.5 times more Fiber and 5.6 times more Protein than Raw White Mushroom Exposed to UV.
• Both Raw White Mushroom Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.