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Comparing Nutrients in 7 ounces Cooked Shiitake MushroomsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cooked Shiitake Mushrooms
9%
3%
88%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

3.83%111kcal
Energy
40.5%1175kcal
111 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.45%0.44g
Fat
105%102g
0.44 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g
Saturated Fat
44%14g
0.099 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
10%0.16g
0.006 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.36%0.062g
Omega 6
399%68g
0.062 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.6g
Carbohydrate
35%45.4g
28.6 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.5%7.62g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.62 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.17g
Fiber
55.4%21g
4.17 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.53%3.1g
Protein
71%40g
3.1 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.1%0.073mg
Vitamin B1
53%0.64mg
Thiamine
0.073 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.34 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.6%2.98mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
2.98 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
142%7.12mg
Vitamin B5
275%13.8mg
Pantothenic acid
7.12 mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg
Vitamin B6
121%1.57mg
Pyridoxine
0.32 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.4%41.7μg
Vitamin B9
116%464μg
Folates and Folic Acid
41.7 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.66%0.6mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0.6 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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9.26%55.6IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
55.6 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
0 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
0 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.6%5.95mg
Calcium
17.3%173mg
5.95 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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198%1.78mg
Copper
398%3.58mg
1.78 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg
Iron
106%8.5mg
0.87 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.6%27.8mg
Magnesium
60%252mg
27.8 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.6%0.4mg
Manganese
179%4.13mg
0.4 mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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8.22%57.5mg
Phosphorus
323%2260mg
57.5 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.83%232mg
Potassium
28%958mg
232 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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89.5%49.2μg
Selenium
282%155μg
49.2 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.53%7.94mg
Sodium
0.4%5.95mg
7.94 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.64mg
Zinc
94%10.3mg
2.64 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.48%166g
Water
0.083%3.06g
166 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cooked Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Cooked Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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