Comparing Nutrients in 1 kilogram Morel MushroomsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Morel Mushrooms

33%

13%

54%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Morel Mushroomsvs Oil Roasted Sunflower Seeds

10.7%310kcal

Energy

204%5920kcal

310 kcalvs5920 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.88%5.7g

Fat

529%513g

5.7 gvs513 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.03%0.65g

Saturated Fat

221%70.7g

0.65 gvs70.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

50.6%0.81g

0 gvs0.81 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.6%2.15g

Omega 6

2012%342g

2.15 gvs342 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.2%51g

Carbohydrate

176%229g

51 gvs229 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.28%6g

Sugars

43%31g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0%0g

≤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]

0 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6g

Glucose

%7.4g

6 gvs7.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%23.7g

0 gvs23.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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73.7%28g

Fiber

279%106g

28 gvs106 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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55.7%31g

Protein

358%201g

31 gvs201 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Morel Mushroomsvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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57.5%0.69mg

Vitamin B1

267%3.2mg

Thiamine

0.69 mgvs3.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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158%2.05mg

Vitamin B2

215%2.8mg

Riboflavin

2.05 mgvs2.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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141%22.5mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

22.5 mgvs41.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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88%4.4mg

Vitamin B5

1388%69.4mg

Pantothenic acid

4.4 mgvs69.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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105%1.36mg

Vitamin B6

609%7.9mg

Pyridoxine

1.36 mgvs7.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.5%90μg

Vitamin B9

585%2340μg

Folates and Folic Acid

90 μgvs2340 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

12.2%11mg

Ascorbic acid

NA mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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343%2060IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

2060 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2422%363mg

Tocopherols and Tocotrienols

NA mgvs363 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

26%31μg

Phytomenadione or phylloquinone

NA μgvs31 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Morel Mushroomsvs Oil Roasted Sunflower Seeds

43%430mg

Calcium

87%870mg

430 mgvs870 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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694%6.25mg

Copper

2004%18mg

6.25 mgvs18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1523%122mg

Iron

535%42.8mg

122 mgvs42.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.2%190mg

Magnesium

302%1270mg

190 mgvs1270 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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255%5.87mg

Manganese

904%21mg

5.87 mgvs21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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277%1940mg

Phosphorus

1627%11390mg

1940 mgvs11390 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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121%4110mg

Potassium

142%4830mg

4110 mgvs4830 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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40%22μg

Selenium

1422%782μg

22 μgvs782 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14%210mg

Sodium

2%30mg

210 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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185%20.3mg

Zinc

474%52mg

20.3 mgvs52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.2%896g

Water

0.42%15.4g

896 gvs15.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Morel Mushrooms vs Oil Roasted Sunflower Seeds:

Raw Morel Mushrooms have more Vitamin D than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 15.8 times more Vitamin B5, 5.8 times more Vitamin B6 and 26 times more Vitamin B9 than Raw Morel Mushrooms.
Both Raw Morel Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Morel Mushrooms vs Oil Roasted Sunflower Seeds:

Raw Morel Mushrooms have 2.8 times more Iron, 7 times more Sodium and 58.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 2.9 times more Copper, 6.7 times more Magnesium, 3.5 times more Manganese, 5.9 times more Phosphorus, 35.5 times more Selenium and 2.6 times more Zinc than Raw Morel Mushrooms.
Both Raw Morel Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Oil Roasted Sunflower Seed Kernels contain 19.1 times more Energy, 90 times more Fat, 108.7 times more Saturated Fat, more Omega 3, 159.1 times more Omega 6, 4.5 times more Carbohydrate, 5.2 times more Sugars, 3.8 times more Fiber and 6.4 times more Protein than Raw Morel Mushrooms.
Both Raw Morel Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Morel MushroomsVS KohlrabiOil Roasted Sunflower SeedsVS KohlrabiMorel MushroomsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 1 kilogram Morel MushroomsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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