Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	28.4% 825kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	NA	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	4.65% 3.37g	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	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	49% 27.4g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28.6% 8.58μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.25% 25.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	9.92% 99mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	22.4% 0.2mg	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	67.3% 5.4mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	14% 0.33mg	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	234% 1637mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Shiitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Shiitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Sunflower Seeds have 7.1 times more Vitamin B1, 1.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Shiitake Mushrooms provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 5 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 5 ounces of Roasted Sunflower Seeds have 35 times more Calcium, 12.9 times more Copper, 9.3 times more Iron, 6.5 times more Magnesium, 9.2 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium, 13.9 times more Selenium and 5.1 times more Zinc than Shiitake Mushrooms.
• While 5 oz of Raw Shiitake Mushrooms contain 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 17.1 times more Energy, 101.6 times more Fat, 3.5 times more Carbohydrate, 4.4 times more Fiber and 8.6 times more Protein than Shiitake Mushrooms.
• Both Roasted Sunflower Seeds and Shiitake Mushrooms offer comparable quantities of Sugars per five ounces.
• 5 ounces of Shiitake Mushrooms provide inadequate amounts of Energy