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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
UV Exposed White Mushroom	43%	11%	46%

Macro Nutrients

	Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Energy	40% 1155kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	5.22% 2g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	16% 0.21mg	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	118% 470μg	8.43% 33.7μg	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	3.1% 2.78mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	346% 2076IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	UV Exposed White Mushroom	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	70% 0.63mg	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	94% 7.54mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	4.06% 0.093mg	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	327% 2292mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.96% 183g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 7.7 times more Vitamin B6, 13.9 times more Vitamin B9, 2610 times more Vitamin E and more Vitamin K than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 1.6 times more Vitamin B2, 1.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw White Mushroom Exposed to UV have insufficient amounts of Vitamin B12 in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 5.8 times more Copper, 7.6 times more Iron, 14.3 times more Magnesium, 44.9 times more Manganese, 13.4 times more Phosphorus, 2.7 times more Potassium, 8.5 times more Selenium and 10.2 times more Zinc than Raw White Mushroom Exposed to UV.
• While Raw White Mushroom Exposed to UV contains 77 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Energy, 146.5 times more Fat, 104.4 times more Saturated Fat, more Omega 3, 204.9 times more Omega 6, 7.4 times more Carbohydrate, 1.4 times more Sugars, 11.1 times more Fiber and 6.3 times more Protein than Raw White Mushroom Exposed to UV.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw White Mushroom Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.