Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Shiitake Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Dried Sunflower Seed Kernels have 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.
• While Dried Shiitake Mushrooms contain 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.
• Both Dried Sunflower Seed Kernels as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 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.
• While Dried Shiitake Mushrooms contain 2.9 times more Copper, 2.4 times more Potassium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Shiitake Mushrooms have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 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.
• While Dried Shiitake Mushrooms contain 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Shiitake Mushrooms have similar amounts of Sugars per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Shiitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.