Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Sunflower Seed Butter	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	213% 6170kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	NA	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	573% 97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	52.2% 68g	130g per day for Men 19-50 years
Sugars	145% 105g	33% 24g	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	% 0g	% 24g	g per day for Men 19-50 years
Sucrose	% 105g	% 0g	g per day for Men 19-50 years
Fiber	150% 57g	65.8% 25g	38g per day for Men 19-50 years
Protein	309% 173g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	225% 2.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	202% 60.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30% 27mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30% 180IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1526% 229mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	64% 640mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	158% 1.42mg	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	515% 41.2mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	100% 2.3mg	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	951% 6660mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Shiitake Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Shiitake Mushrooms:

• 1 kilogram of Sunflower Seed Butter has 3.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6 and 18.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin D than Sunflower Seed Butter no Salt.
• 1 kilogram of Sunflower Seed Butter have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Shiitake Mushrooms:

• 1 kilogram of Sunflower Seed Butter has 32 times more Calcium, 11.2 times more Copper, 10 times more Iron, 15.6 times more Magnesium, 9 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 18.3 times more Selenium and 4.7 times more Zinc than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 144.7 times more Water than Sunflower Seed Butter no Salt.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 18.1 times more Energy, 112.7 times more Fat, 3.4 times more Carbohydrate, 4.4 times more Sugars, 2.3 times more Fiber and 7.7 times more Protein than Shiitake Mushrooms.
• 1 kilogram of Shiitake Mushrooms provide inadequate amounts of Energy