Comparing Nutrients in 500 calories Shiitake Mushrooms VS Sunflower Seeds

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Raw Shiitake Mushrooms, which is very high in comparison to other foods. Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.43% 7.2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	13% 17g	130g per day for Men 19-50 years
Sugars	48.3% 35g	3.1% 2.24g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	97% 36.8g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	59% 33g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	297% 89μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.8% 191μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 265IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	171% 1.54mg	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	75.4% 6.03mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	72.6% 1.67mg	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	235% 1647mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	35.7% 1320g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 10.5 times more Vitamin B2, 8 times more Vitamin B3, 22.8 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Vitamin B9 per 500 kcal.

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

• Raw Shiitake Mushrooms have 1.4 times more Copper, 1.3 times more Iron, 2 times more Manganese, 2.9 times more Phosphorus, 8.1 times more Potassium, 1.8 times more Selenium, 17.2 times more Sodium, 3.5 times more Zinc and 325.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Calcium than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Shiitake Mushrooms have 5.8 times more Carbohydrate, 15.6 times more Sugars, 5 times more Fiber and 1.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Fat than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.