Comparing Nutrients in 1 pound Shiitake Mushrooms VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.3% 154kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	NA	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	260% 44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	81.4% 106g	130g per day for Men 19-50 years
Sugars	15% 10.8g	66% 48g	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	% 10.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	68% 26g	38g per day for Men 19-50 years
Protein	18% 10g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	91% 27.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.6% 12.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.6IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	692% 104mg	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

	Shiitake Mushrooms	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	71.6% 0.64mg	805% 7.24mg	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	23.2% 1.86mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	409% 9.4mg	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	72.6% 508mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	40.6% 1379mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	47% 26μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	202% 22mg	11mg per day for Men 19-50 years
Water	11% 407g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Shiitake Mushrooms has 1.3 times more Vitamin B2, 1.3 times more Vitamin B5 and more Vitamin D than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 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 Raw Shiitake Mushrooms.
• 1 pound of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 1 pound of Sunflower Seed Butter have insufficient amounts of Vitamin D

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

• 1 pound of Shiitake Mushrooms has 144.7 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 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 Raw Shiitake Mushrooms.
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 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 Raw Shiitake Mushrooms.
• 1 pound of Shiitake Mushrooms provide inadequate amounts of Energy