Comparing Nutrients in 7 ounces Morel Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	383% 65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	7.47% 5.4g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	58% 22g	38g per day for Men 19-50 years
Protein	11% 6.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.3% 0.41mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	4.47% 18μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	68% 409IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	404% 3.63mg	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	302% 24mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	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	55% 385mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.03mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Morel Mushrooms vs Roasted Sunflower Seeds:

• Raw Morel Mushrooms have more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.1 times more Vitamin B3, 16 times more Vitamin B5, 5.9 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Morel Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Morel Mushrooms vs Roasted Sunflower Seeds:

• Raw Morel Mushrooms have 3.2 times more Iron, 7 times more Sodium and 74.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.9 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 36 times more Selenium and 2.6 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 87.4 times more Fat, 80.3 times more Saturated Fat, more Omega 3, 152.5 times more Omega 6, 4.7 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 6.2 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 7 oz.