Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Chanterelle Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Chanterelle Mushrooms	16%	12%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Chanterelle Mushrooms	Recommended Dietary Allowance
Energy	40% 1155kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	3.18% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	20% 7.54g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Chanterelle Mushrooms	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	43% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	6.7% 0.087mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 421IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Chanterelle Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	78% 0.7mg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	24.7% 0.57mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	29.5% 1004mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 178g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7.1 times more Vitamin B1, 1.7 times more Vitamin B3, 6.5 times more Vitamin B5, 18.3 times more Vitamin B6 and 118.5 times more Vitamin B9 than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chanterelle Mushrooms have similar amounts of Vitamin B2 per 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 5.2 times more Copper, 9.9 times more Magnesium, 7.4 times more Manganese, 20.3 times more Phosphorus, 1.7 times more Potassium, 36 times more Selenium and 7.5 times more Zinc than Raw Chanterelle Mushrooms.
• While Raw Chanterelle Mushrooms contain 74.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Chanterelle Mushrooms have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.2 times more Energy, 94 times more Fat, 3.5 times more Carbohydrate, 2.4 times more Sugars, 2.9 times more Fiber and 13 times more Protein than Raw Chanterelle Mushrooms.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Chanterelle Mushrooms have insufficient amounts of Glucose and Sucrose in 7 oz.