Comparing Nutrients in 1 kilogram Dried Shiitake Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2960kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	163% 52g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	185% 241g	130g per day for Men 19-50 years
Sugars	30.5% 22g	37.7% 27.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	292% 111g	38g per day for Men 19-50 years
Protein	171% 96g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	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	250% 3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	618% 8.04mg	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	408% 1630μg	593% 2370μg	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	39% 35mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	257% 1540IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	2033% 18.3mg	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	215% 17mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	511% 11.8mg	917% 21mg	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	420% 2940mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	696% 76.6mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Shiitake Mushrooms vs Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 2.8 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Shiitake Mushrooms vs Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 2.8 times more Copper, 1.8 times more Potassium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Selenium than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Shiitake Mushrooms have 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 50.3 times more Fat, 23.2 times more Saturated Fat, 5.3 times more Omega 3, 237.6 times more Omega 6 and 2 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Fiber per 1 kg.
• Both Dried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.