Comparing Nutrients in 500 calories Sunflower Seeds VS Stir-Fried Shiitake Mushrooms

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Stir-Fried Shiitake Mushrooms: 1282g

Sunflower Seeds have 15 times more energy per 100g than Stir-Fried Shiitake Mushrooms. It has very high energy density when compared to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	75.7% 98g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	5.3% 3.85g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	121% 46g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	270% 3.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	310% 49.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	349% 17.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	172% 2.23mg	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	48.6% 194μg	45% 179μg	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	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45% 269IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	0% 0mg	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

	Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.56% 25.6mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	232% 2.1mg	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	56% 4.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	124% 2.86mg	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	80.7% 565mg	203% 1423mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	123% 4179mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	147% 80.8μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	4.27% 64mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	30.4% 1125g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin E than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 11.6 times more Vitamin B2, 7 times more Vitamin B3, 18 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 2.6 times more Calcium than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 1.4 times more Copper, 1.5 times more Iron, 1.7 times more Manganese, 2.5 times more Phosphorus, 7.6 times more Potassium, 1.8 times more Selenium, 2.9 times more Zinc and 277.8 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried Shiitake Mushrooms have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 9.8 times more Fat, 9.3 times more Saturated Fat and 10.1 times more Omega 6 than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 5.8 times more Carbohydrate, 1.7 times more Sugars, 6.3 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Stir-Fried Shiitake Mushrooms have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.