Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	40% 1155kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.4% 0.13g	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	2.7% 0.46g	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	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Grilled 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	9.43% 37.7μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.63% 27.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	345% 51.8mg	0% 0mg	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	85.8% 0.77mg	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	9.92% 0.79mg	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	5.8% 0.13mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Grilled Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 1.5 times more Vitamin B1, 5.6 times more Vitamin B5, 6.6 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 1.6 times more Vitamin B2 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Grilled Portabella Mushrooms provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 23.3 times more Calcium, 4.7 times more Copper, 9.5 times more Iron, 9.9 times more Magnesium, 31.5 times more Manganese, 8.6 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 8.1 times more Zinc than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 75.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 20.1 times more Energy, 85.9 times more Fat, 81.5 times more Saturated Fat, more Omega 3, 141.3 times more Omega 6, 5.4 times more Carbohydrate, 1.2 times more Sugars, 5 times more Fiber and 5.9 times more Protein than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6