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

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	102% 2960kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	158% 206g	130g per day for Men 19-50 years
Sugars	30.5% 22g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	171% 96g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	977% 12.7mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	881% 141mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4380% 219mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	742% 9.65mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	5739% 51.7mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	451% 15340mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	838% 461μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Shiitake Mushrooms versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dried Shiitake Mushrooms has 4.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 2.5 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.5 times more Vitamin B9 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin D
• Both Dried Shiitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dried Shiitake Mushrooms has 2.8 times more Copper, 3.1 times more Potassium and 1.4 times more Zinc than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 5.2 times more Calcium, 4 times more Iron, 1.8 times more Manganese and 3.9 times more Phosphorus than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Toasted Sunflower Seeds contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Shiitake Mushrooms has 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Energy, 57.4 times more Fat, 26.5 times more Saturated Fat, 6.1 times more Omega 3, 270.9 times more Omega 6 and 1.8 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Toasted Sunflower Seeds offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6