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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
UV Exposed Portabella Mushrooms	31%	12%	57%

Macro Nutrients

	Oil Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Energy	40.5% 1175kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	% 4g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	71% 40g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	9.76% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	UV Exposed Portabella Mushrooms	Recommended Dietary Allowance
Calcium	17.3% 173mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.98% 184g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 5.4 times more Vitamin B1, 2.2 times more Vitamin B2, 6.1 times more Vitamin B5, 5.4 times more Vitamin B6, 8.4 times more Vitamin B9, more Vitamin C, 1816.5 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 Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Portabella Mushrooms Exposed to UV have similar amounts of Vitamin B3 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Vitamin A in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 6.3 times more Copper, 13.8 times more Iron, 12.7 times more Magnesium, 30.1 times more Manganese, 10.5 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium and 9.8 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• While Raw Portabella Mushrooms Exposed to UV contain 60.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 26.9 times more Energy, 146.6 times more Fat, 117.8 times more Saturated Fat, 5.9 times more Carbohydrate, 1.2 times more Sugars, 8.2 times more Fiber and 9.5 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Portabella Mushrooms Exposed to UV have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.