Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 587kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	35% 45.4g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	60% 23g	55.4% 21g	38g per day for Men 19-50 years
Protein	34% 19g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 323μg	116% 464μg	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	7.7% 6.95mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Shiitake Mushrooms	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	398% 3.58mg	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	42.7% 3.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	179% 4.13mg	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	83.3% 583mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 4.5 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.2 times more Vitamin B6, 3.2 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B9, more Vitamin E and more Vitamin K than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Shiitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Shiitake Mushrooms vs Oil Roasted Sunflower Seeds:

• Dried Shiitake Mushrooms have 2.9 times more Copper, 3.2 times more Potassium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 2.5 times more Iron, 1.8 times more Manganese, 3.9 times more Phosphorus and 1.7 times more Selenium than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Shiitake Mushrooms have 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 51.8 times more Fat, 31.4 times more Saturated Fat, 6.2 times more Omega 3, 247.9 times more Omega 6, 1.4 times more Sugars and 2.1 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber per 7 oz.
• Both Dried Shiitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.