Comparing Nutrients in 500 calories Shiitake Mushrooms VS Toasted Sunflower Seeds

Weight per 500 calories

• Shiitake Mushrooms: 1471g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 18.2 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.

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Toasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Shiitake Mushrooms	Toasted 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	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	NA	15% 4.8g	32g per day for Men 19-50 years
Omega 3	NA	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	48.3% 35g	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	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	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	59% 33g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.4% 0.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	245% 3.2mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	441% 22mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	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

	Shiitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.94% 29.4mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	75.4% 6.03mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	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	235% 1647mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	131% 4471mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	152% 84μg	NA	55μg per day for Men 19-50 years
Sodium	8.82% 132mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Shiitake Mushrooms VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shiitake Mushrooms or Toasted Sunflower Seeds?

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

• 500 calories of Shiitake Mushrooms have 13.9 times more Vitamin B2, 16.8 times more Vitamin B3, 3.9 times more Vitamin B5, 6.6 times more Vitamin B6 and more Vitamin D than Toasted Sunflower Seeds.
• Both Shiitake Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin D

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

• 500 calories of Shiitake Mushrooms have 1.4 times more Copper, 2.8 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 11.3 times more Potassium, 3.5 times more Zinc and 1633.8 times more Water than Toasted Sunflower Seeds.
• Both Shiitake Mushrooms and Toasted Sunflower Seeds contain similar levels of Iron per 500 calories.
• Both Raw Shiitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shiitake Mushrooms have 6 times more Carbohydrate, 4 times more Fiber and 2.4 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Fat than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.