Comparing Nutrients in 7 ounces Shiitake Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Shiitake Mushrooms	22%	11%	67%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Shiitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	54.7% 71g	130g per day for Men 19-50 years
Sugars	6.5% 4.72g	NA	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	% 4.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Shiitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.7% 0.58mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	40% 12μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	110% 441μg	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	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shiitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	378% 3.4mg	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	10% 0.81mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	170% 3.9mg	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	31.8% 222mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Shiitake Mushrooms VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Shiitake Mushrooms versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Shiitake Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Shiitake Mushrooms have more Vitamin D than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 212.5 times more Vitamin B1, 1.9 times more Vitamin B3, 4.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 17.1 times more Vitamin B9 than Raw Shiitake Mushrooms.
• Both Shiitake Mushrooms and Sunflower Seed Flour provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin D

Comparing minerals per 7 ounces for Shiitake Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Shiitake Mushrooms have 4.5 times more Potassium and 12 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 57 times more Calcium, 12.1 times more Copper, 16.1 times more Iron, 17.3 times more Magnesium, 8.6 times more Manganese, 6.2 times more Phosphorus, 10.2 times more Selenium and 4.8 times more Zinc than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 9.6 times more Energy, 5.3 times more Carbohydrate, 2.1 times more Fiber and 21.5 times more Protein than Raw Shiitake Mushrooms.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy