Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	91% 2640kcal	46.3% 1343kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	263% 342g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	137% 52g	38g per day for Men 19-50 years
Protein	157% 87.7g	77.6% 43.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	443% 5.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	1987% 99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	31.8% 318mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	191% 1334mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	205% 6958mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	380% 209μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	316% 34.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.16% 43g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.8 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Shiitake Mushrooms have similar amounts of Vitamin B6 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Selenium than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.8 times more Copper, 1.8 times more Potassium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Shiitake Mushrooms have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Energy, 50.3 times more Fat, 23.2 times more Saturated Fat, 5.3 times more Omega 3, 237.6 times more Omega 6, 1.2 times more Sugars and 2 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Shiitake Mushrooms have similar amounts of Fiber per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Shiitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.