Comparing Nutrients in 100 grams UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
UV Exposed Portabella Mushrooms	31%	12%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.76% 22kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	NA	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.98% 3.87g	16% 20.6g	130g per day for Men 19-50 years
Sugars	3.45% 2.5g	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	0.68% 0.49g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.42% 1.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	UV Exposed Portabella Mushrooms	Toasted 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	4.9% 0.059mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	62% 0.81mg	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% 28μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UV Exposed Portabella Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.3% 3mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	204% 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	3.88% 0.31mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	15.4% 108mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: UV Exposed Portabella Mushrooms VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of UV Exposed Portabella Mushrooms versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 100 grams of UV Exposed Portabella Mushrooms have more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.2 times more Vitamin B5, 5.4 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Portabella Mushrooms Exposed to UV.
• Both UV Exposed Portabella Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Portabella Mushrooms Exposed to UV as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 100 grams.

Comparing minerals per 100 grams for UV Exposed Portabella Mushrooms vs Toasted Sunflower Seeds:

• 100 grams of UV Exposed Portabella Mushrooms have 92.8 times more Water than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 19 times more Calcium, 6.4 times more Copper, 22 times more Iron, 12.9 times more Magnesium, 30.6 times more Manganese, 10.7 times more Phosphorus, 1.3 times more Potassium and 10 times more Zinc than Raw Portabella Mushrooms Exposed to UV.
• 100 grams of UV Exposed Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 28.1 times more Energy, 162.3 times more Fat, 99.2 times more Saturated Fat, 5.3 times more Carbohydrate, 8.8 times more Fiber and 8.2 times more Protein than Raw Portabella Mushrooms Exposed to UV.
• 100 grams of UV Exposed Portabella Mushrooms provide inadequate amounts of Energy