Comparing Nutrients in 14 ounces Shiitake Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.65% 135kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	73.5% 96g	130g per day for Men 19-50 years
Sugars	13% 9.45g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	116% 44g	38g per day for Men 19-50 years
Protein	16% 8.9g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.95mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.5% 1.16mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	41% 22.6μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.63% 356g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 1.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.2 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.

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

• Raw Shiitake Mushrooms have 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35 times more Calcium, 12.9 times more Copper, 9.3 times more Iron, 6.5 times more Magnesium, 9.2 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium, 13.9 times more Selenium and 5.1 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.1 times more Energy, 101.6 times more Fat, 3.5 times more Carbohydrate, 4.4 times more Fiber and 8.6 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars per 14 oz.
• Both Raw Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 14 oz.