Comparing Nutrients in 7 ounces Sunflower Seeds VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Sunflower Seeds	Enoki Mushrooms	Recommended Dietary Allowance
Energy	40% 1159kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	12% 15.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	0.6% 0.44g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	14% 5.36g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	24% 95μg	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	3.1% 2.78mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	15.5% 155mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	23.6% 0.21mg	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	130% 10.4mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	6.47% 0.15mg	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	187% 1310mg	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	7.94% 4.37μg	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	90% 9.92mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.74% 175g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 6.6 times more Vitamin B1, 1.8 times more Vitamin B2, 13.5 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Raw Enoki Mushrooms.
• Both Dried Sunflower Seed Kernels and Raw Enoki Mushrooms have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have more Calcium, 16.8 times more Copper, 4.6 times more Iron, 20.3 times more Magnesium, 26 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Potassium, 24.1 times more Selenium and 7.7 times more Zinc than Raw Enoki Mushrooms.
• While Raw Enoki Mushrooms contain 18.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 15.8 times more Energy, 177.4 times more Fat, 165 times more Saturated Fat, 1.5 times more Omega 3, 281.1 times more Omega 6, 2.6 times more Carbohydrate, 11.9 times more Sugars, 3.2 times more Fiber and 7.8 times more Protein than Raw Enoki Mushrooms.
• Both Dried Sunflower Seed Kernels as well as Raw Enoki Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.