Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.65% 135kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	NA	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	61% 79.4g	130g per day for Men 19-50 years
Sugars	13% 9.45g	14.3% 10.4g	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	% 9.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 9.92g	g per day for Men 19-50 years
Fiber	26% 9.92g	90% 34g	38g per day for Men 19-50 years
Protein	16% 8.9g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	225% 901μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 71.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	794% 7.14mg	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	20.3% 1.63mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	336% 7.74mg	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	63.5% 445mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Shiitake Mushrooms vs Sunflower Seeds:

• Raw Shiitake Mushrooms have 1.3 times more Vitamin B5 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 17.5 times more Vitamin B9 than Raw Shiitake Mushrooms.

Comparing minerals per 14 ounces for Shiitake Mushrooms vs Sunflower Seeds:

• Raw Shiitake Mushrooms have 19 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 12.7 times more Copper, 12.8 times more Iron, 16.3 times more Magnesium, 8.5 times more Manganese, 5.9 times more Phosphorus, 2.1 times more Potassium, 9.3 times more Selenium and 4.9 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 17.2 times more Energy, 105 times more Fat, 2.9 times more Carbohydrate, 3.4 times more Fiber and 9.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
• Both Raw Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.