Comparing Nutrients in 1 pound Dried Shiitake Mushrooms VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	46.3% 1343kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	4.63% 4.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	69.8% 91g	130g per day for Men 19-50 years
Sugars	14% 10g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	137% 52g	103% 39g	38g per day for Men 19-50 years
Protein	77.6% 43.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	443% 5.76mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	400% 64mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1987% 99mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	337% 4.38mg	469% 6.1mg	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	185% 739μg	257% 1030μg	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	17.6% 16mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	116% 699IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	2603% 23.4mg	907% 8.16mg	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	98% 7.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	385% 8.85mg	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	191% 1334mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	205% 6958mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	380% 209μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	316% 34.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Shiitake Mushrooms have 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 19.4 times more Vitamin B5, 2.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.9 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

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

• Dried Shiitake Mushrooms have 2.9 times more Copper, 2.4 times more Potassium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Calcium, 3.1 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese and 2.2 times more Phosphorus than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Shiitake Mushrooms have 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 52 times more Fat, 19.8 times more Saturated Fat, 4.6 times more Omega 3, 167 times more Omega 6 and 2.2 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Sugars per 1 lb.
• Both Dried Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.