Comparing Nutrients in 300 calories Enoki Mushrooms VS Sunflower Seeds

Weight per 300 calories

• Enoki Mushrooms: 811g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 15.8 times more energy per unit of mass than Raw Enoki Mushrooms, which is very high in comparison to other foods. Enoki Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Enoki Mushrooms or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Enoki Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.42% 2.35g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	20.8% 0.33g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	1.86% 1.35g	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	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	57.6% 22g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.82mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	219% 11mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.4% 0.81mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	338% 101μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	29% 117μg	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	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.76% 40.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.54% 0.081mg	120% 18mg	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

	Enoki Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	103% 0.92mg	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	117% 9.32mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	43.6% 1mg	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	122% 851mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	85.6% 2911mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	32.4% 18μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	1.62% 24.3mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	48% 5.27mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	19.4% 716g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enoki Mushrooms vs Sunflower Seeds:

• Raw Enoki Mushrooms have 2.4 times more Vitamin B1, 8.9 times more Vitamin B2, 13.3 times more Vitamin B3, 18.9 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 222.8 times more Vitamin E than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Enoki Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enoki Mushrooms vs Sunflower Seeds:

• Raw Enoki Mushrooms have 3.5 times more Iron, 2.5 times more Phosphorus, 8.8 times more Potassium, 2.1 times more Zinc and 294.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Calcium, 1.3 times more Magnesium, 1.6 times more Manganese and 1.5 times more Selenium than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Enoki Mushrooms have 10.8 times more Omega 3, 6.2 times more Carbohydrate, 5 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Fat, 10.5 times more Saturated Fat and 17.8 times more Omega 6 than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Enoki Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.