Comparing Nutrients in 5 ounces Dried Shiitake Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.5% 420kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	26.2% 34g	130g per day for Men 19-50 years
Sugars	4.32% 3.13g	5.34% 3.87g	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	43% 16.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	24.2% 13.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Roasted 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	35.4% 0.43mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	621% 31mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	87.7% 1.14mg	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	57.8% 231μg	84% 336μg	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	5.5% 4.96mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	36.4% 218IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	813% 7.32mg	288% 2.6mg	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	30.5% 2.44mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	44.5% 187mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	130% 3mg	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	59.5% 417mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	64% 2174mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Shiitake Mushrooms vs Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 2.8 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, 2.5 times more Vitamin C and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Shiitake Mushrooms vs Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 2.8 times more Copper, 1.8 times more Potassium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Selenium than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Shiitake Mushrooms have 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 50.3 times more Fat, 23.2 times more Saturated Fat, 5.3 times more Omega 3, 237.6 times more Omega 6 and 2 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Sugars and Fiber per 5 oz.
• Both Dried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.