Comparing Nutrients in 7 ounces Enoki Mushrooms VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Enoki Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	7.47% 5.4g	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	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	58% 22g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	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	37.2% 0.45mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	118% 470μg	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	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enoki Mushrooms	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	404% 3.63mg	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	28.5% 2.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	182% 4.2mg	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	29.8% 208mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Roasted Sunflower Seeds:

• Raw Enoki Mushrooms have 2.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.2 times more Vitamin B5, 8 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and more Vitamin K than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw Enoki Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Roasted Sunflower Seeds:

• Raw Enoki Mushrooms have 73.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain more Calcium, 17.1 times more Copper, 3.3 times more Iron, 8.1 times more Magnesium, 28.1 times more Manganese, 11 times more Phosphorus, 2.4 times more Potassium, 36 times more Selenium and 8.1 times more Zinc than Raw Enoki Mushrooms.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 15.7 times more Energy, 171.7 times more Fat, 193.3 times more Saturated Fat, 1.7 times more Omega 3, 399.8 times more Omega 6, 3.1 times more Carbohydrate, 12.4 times more Sugars, 4.1 times more Fiber and 7.3 times more Protein than Raw Enoki Mushrooms.
• Both Raw Enoki Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.