Comparing Nutrients in 500 calories Dried Shiitake Mushrooms VS Toasted Sunflower Seeds

Weight per 500 calories

• Dried Shiitake Mushrooms: 169g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Dried Shiitake Mushrooms, which is very high in comparison to other foods. Dried Shiitake Mushrooms having high energy density.

Which food has more nutrients per 500 calories - Dried Shiitake Mushrooms or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	1.37% 0.022g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	NA	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	51% 19.4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	29% 16g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.2% 0.51mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	740% 37mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	50% 0.65mg	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	69% 275μg	48% 192μg	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	6.57% 5.9mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	43.4% 260IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	969% 8.72mg	165% 1.5mg	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	36.3% 2.9mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	53% 223mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	74.2% 1.7mg	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	71% 497mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	76.2% 2591mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	142% 78μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Shiitake Mushrooms vs Toasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 1.9 times more Vitamin B1, 9.3 times more Vitamin B2, 7 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6, 1.4 times more Vitamin B9, 5.2 times more Vitamin C and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Dried Shiitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Shiitake Mushrooms vs Toasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 5.9 times more Copper, 2.1 times more Magnesium, 6.5 times more Potassium and 3 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Iron and 1.9 times more Phosphorus than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Shiitake Mushrooms have 7.7 times more Carbohydrate and 2.1 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 27.4 times more Fat, 12.7 times more Saturated Fat and 129.6 times more Omega 6 than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Dried Shiitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.