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

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.66% 48kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	NA	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	6.1% 4.4g	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	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	% 3.37g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.36g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	39.5% 15g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22.4% 0.2mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	3.44% 127g	0.059% 2.2g	3700g per day for Men 19-50 years

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

• Raw Shiitake Mushrooms have more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 1.3 times more Vitamin B2, 4.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 18 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 5 oz.

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

• Raw Shiitake Mushrooms have 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 12.7 times more Copper, 10.4 times more Iron, 6.4 times more Magnesium, 9 times more Manganese, 10.2 times more Phosphorus, 1.6 times more Potassium, 13.7 times more Selenium and 5.1 times more Zinc than Raw Shiitake Mushrooms.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 17.4 times more Energy, 104.7 times more Fat, 3.4 times more Carbohydrate, 1.3 times more Sugars, 4.2 times more Fiber and 9 times more Protein than Raw Shiitake Mushrooms.
• Both Raw Shiitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.