Comparing Nutrients in 14 ounces Stir-Fried Shiitake Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.34% 155kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	70% 91g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	17% 12.3g	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	0% 0g	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	% 1.2g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	111% 42g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Oil 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	32.7% 0.39mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	242% 3.14mg	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	14% 55.6μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14% 83.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	796% 7.16mg	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	26.3% 2.1mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	359% 8.26mg	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% 441mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	38% 1294mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stir-Fried Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:

• Stir-Fried Shiitake Mushrooms have more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Stir-Fried Shiitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:

• Stir-Fried Shiitake Mushrooms have 57 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 11.1 times more Copper, 8.1 times more Iron, 6.7 times more Magnesium, 9.3 times more Manganese, 10.3 times more Phosphorus, 1.5 times more Potassium, 12.4 times more Selenium and 5.4 times more Zinc than Stir-Fried Shiitake Mushrooms.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 15.2 times more Energy, 146.6 times more Fat, 220.9 times more Saturated Fat, more Omega 3, 225.1 times more Omega 6, 3 times more Carbohydrate, 10.4 times more Sugars, 2.9 times more Fiber and 5.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Stir-Fried Shiitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.