Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS UV Exposed Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	40% 1155kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.37% 0.12g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	22.6% 0.29mg	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	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	375% 2252IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	0.26% 0.04mg	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 Portabella Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	63% 0.57mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	5.95% 0.14mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	67% 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	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.98% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs UV Exposed Portabella Mushrooms:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 6.2 times more Vitamin B5, 5.4 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and more Vitamin K than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs UV Exposed Portabella Mushrooms:

• Dry Roasted Sunflower Seed Kernels no Salt have 23.3 times more Calcium, 6.4 times more Copper, 12.3 times more Iron, 12.9 times more Magnesium, 30.6 times more Manganese, 10.7 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 10 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 77.4 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, 142.3 times more Fat, 87 times more Saturated Fat, 6.2 times more Carbohydrate, 8.5 times more Fiber and 9.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Portabella Mushrooms Exposed to UV have similar amounts of Sugars per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.