Comparing Nutrients in 7 ounces Grilled Portabella Mushrooms VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Grilled Portabella Mushrooms	36%	14%	50%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	2% 57.5kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.78% 8.8g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	29% 21g	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	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	% 4.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 21g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.6% 12.4mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	73.4% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	118% 470μg	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	0% 0mg	5.95% 5.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.63% 27.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	303% 45.4mg	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

	Grilled Portabella Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	352% 3.17mg	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	9.92% 0.79mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	5.8% 0.13mg	179% 4.1mg	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	38.3% 268mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Grilled Portabella Mushrooms VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Grilled Portabella Mushrooms versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Grilled Portabella Mushrooms vs Sunflower Seed Butter:

• 7 ounces of Grilled Portabella Mushrooms have 1.4 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin D than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 4.5 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C and more Vitamin E than Grilled Portabella Mushrooms.
• Both Grilled Portabella Mushrooms and Sunflower Seed Butter provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Sunflower Seed Butter have insufficient amounts of Vitamin D
• Both Grilled Portabella Mushrooms as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Grilled Portabella Mushrooms vs Sunflower Seed Butter:

• 7 ounces of Grilled Portabella Mushrooms have 146.2 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 21.3 times more Calcium, 4.1 times more Copper, 10.3 times more Iron, 23.9 times more Magnesium, 30.9 times more Manganese, 4.9 times more Phosphorus, 1.3 times more Potassium, 4.8 times more Selenium and 7.5 times more Zinc than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 21.3 times more Energy, 95.2 times more Fat, 73.1 times more Saturated Fat, more Omega 3, 42 times more Omega 6, 5.3 times more Carbohydrate, 4.7 times more Sugars, 2.6 times more Fiber and 5.3 times more Protein than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6