Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Toasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	97% 2808kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	NA	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	998% 170g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	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	NA	% 10.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	30% 11.3g	38g per day for Men 19-50 years
Protein	139% 78g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	91% 27.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	270% 1080μg	14.7% 59μg	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	7.06% 6.35mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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

	Toasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	26% 259mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	71.6% 0.64mg	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	386% 31mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	45.4% 1.04mg	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	750% 5253mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	40.6% 1379mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Shiitake Mushrooms per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 21.7 times more Vitamin B1, 1.3 times more Vitamin B2, 4.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.3 times more Vitamin B9 than Shiitake Mushrooms.
• While 1 lb of Raw Shiitake Mushrooms contains more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Shiitake Mushrooms provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• 1 pound of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 1 pound of Toasted Sunflower Seeds has 28.5 times more Calcium, 12.9 times more Copper, 16.6 times more Iron, 6.5 times more Magnesium, 9.2 times more Manganese, 10.3 times more Phosphorus, 1.6 times more Potassium and 5.1 times more Zinc than Shiitake Mushrooms.
• While 1 lb of Raw Shiitake Mushrooms contains 89.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 18.2 times more Energy, 115.9 times more Fat, 3 times more Carbohydrate, 4.6 times more Fiber and 7.7 times more Protein than Shiitake Mushrooms.
• 1 pound of Shiitake Mushrooms provide inadequate amounts of Energy