Comparing Nutrients in 5 ounces Shiitake Mushrooms VS 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	1.66% 48kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.62g	22% 28.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.12% 3.7g	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	% 3.37g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 3.54g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	32% 12g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	28.6% 8.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	80.4% 322μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.25% 25.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	332% 50mg	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	0.28% 2.83mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	283% 2.55mg	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	7.26% 0.58mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	120% 2.76mg	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	22.7% 159mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have 1.3 times more Vitamin B5 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 17.5 times more Vitamin B9 than Raw Shiitake Mushrooms.

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

• Raw Shiitake Mushrooms have 19 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 39 times more Calcium, 12.7 times more Copper, 12.8 times more Iron, 16.3 times more Magnesium, 8.5 times more Manganese, 5.9 times more Phosphorus, 2.1 times more Potassium, 9.3 times more Selenium and 4.9 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 17.2 times more Energy, 105 times more Fat, 2.9 times more Carbohydrate, 3.4 times more Fiber and 9.3 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Sugars per 5 oz.
• Both Raw Shiitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.