Comparing Nutrients in 100 calories Morel Mushrooms VS Sunflower Seed Flour

Weight per 100 calories

• Morel Mushrooms: 323g
• Sunflower Seed Flour: 30.7g

Partially Defatted Sunflower Seed Flour has 10.5 times more energy per unit of mass than Raw Morel Mushrooms, which is high in comparison to other foods. Morel Mushrooms having low energy density.

Discover which food has more nutrients per 100 calories - Morel Mushrooms or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.038% 0.001g	1.6g per day for Men 19-50 years
Omega 6	4.08% 0.69g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	8.45% 11g	130g per day for Men 19-50 years
Sugars	2.67% 1.94g	NA	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	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.8% 9.03g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	18% 10g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	81.5% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	6.28% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	17.8% 0.23mg	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	7.26% 29μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	111% 665IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14% 139mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	58.4% 0.53mg	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	491% 39.3mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.3mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	26.3% 0.61mg	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	89.4% 626mg	30% 211mg	700mg per day for Men 19-50 years
Potassium	39% 1326mg	0.6% 20.6mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.7mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	59.5% 6.55mg	14% 1.5mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.062% 2.3g	3700g per day for Men 19-50 years

Morel Mushrooms VS Sunflower Seed Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Morel Mushrooms or Sunflower Seed Flour?

Lets compare vitamin content per 100 calories of Morel Mushrooms vs Sunflower Seed Flour:

• 100 calories of Morel Mushrooms have 8.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin D than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 4.4 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Morel Mushrooms.
• 100 calories of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Morel Mushrooms vs Sunflower Seed Flour:

• 100 calories of Morel Mushrooms have 4 times more Calcium, 3.8 times more Copper, 19.3 times more Iron, 3.1 times more Manganese, 3 times more Phosphorus, 64.5 times more Potassium, 73.6 times more Sodium, 4.3 times more Zinc and 126.2 times more Water than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 1.7 times more Magnesium and 2.5 times more Selenium than Raw Morel Mushrooms.
• 100 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Morel Mushrooms have 2.6 times more Omega 6, 1.5 times more Carbohydrate and 5.7 times more Fiber than Sunflower Seed Flour.
• While 100 kcal of Partially Defatted Sunflower Seed Flour contain 1.5 times more Protein than Raw Morel Mushrooms.
• Both Morel Mushrooms and Sunflower Seed Flour offer comparable quantities of Energy per 100 calories.
• 100 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Raw Morel Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 100 calories.