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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	204% 5920kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	52.2% 68g	130g per day for Men 19-50 years
Sugars	43% 31g	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	% 7.4g	% 24g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	65.8% 25g	38g per day for Men 19-50 years
Protein	358% 201g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	242% 38.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	87% 870mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	89.4% 3040mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	24.3% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Shiitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Shiitake Mushrooms:

• 1 kilogram of Oil Roasted Sunflower Seeds has 21.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 18 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 1 kilogram of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 43.5 times more Calcium, 12.7 times more Copper, 10.4 times more Iron, 6.4 times more Magnesium, 9 times more Manganese, 10.2 times more Phosphorus, 1.6 times more Potassium, 13.7 times more Selenium and 5.1 times more Zinc than Shiitake Mushrooms.
• While 1 kg of Raw Shiitake Mushrooms contains 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.4 times more Energy, 104.7 times more Fat, 3.4 times more Carbohydrate, 1.3 times more Sugars, 4.2 times more Fiber and 9 times more Protein than Shiitake Mushrooms.
• 1 kilogram of Shiitake Mushrooms provide inadequate amounts of Energy