Comparing Nutrients in 100 grams Morel Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Morel Mushrooms	33%	13%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.07% 31kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.22g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.92% 5.1g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	3.77% 2.73g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	5.57% 3.12g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.75% 0.069mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.21mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	62% 0.8mg	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	2.25% 9μg	59.3% 237μg	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	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	34.3% 206IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Morel Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.3% 43mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	69.4% 0.63mg	203% 1.83mg	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	152% 12mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	25.5% 0.59mg	92% 2.1mg	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	27.7% 194mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	18.5% 2.03mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.42% 89.6g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Morel Mushrooms vs Roasted Sunflower Seeds:

• Raw Morel Mushrooms have more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 3.1 times more Vitamin B3, 16 times more Vitamin B5, 5.9 times more Vitamin B6 and 26.3 times more Vitamin B9 than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Raw Morel Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Morel Mushrooms vs Roasted Sunflower Seeds:

• Raw Morel Mushrooms have 3.2 times more Iron, 7 times more Sodium and 74.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Calcium, 2.9 times more Copper, 6.8 times more Magnesium, 3.6 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 36 times more Selenium and 2.6 times more Zinc than Raw Morel Mushrooms.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 87.4 times more Fat, 80.3 times more Saturated Fat, more Omega 3, 152.5 times more Omega 6, 4.7 times more Carbohydrate, 4.6 times more Sugars, 4 times more Fiber and 6.2 times more Protein than Raw Morel Mushrooms.
• Both Raw Morel Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 100 g.