Comparing Nutrients in 7 ounces Sunflower Seeds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	40% 1159kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	6.5% 4.72g	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	% 4.72g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	13% 4.96g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Shiitake 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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40% 12μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	15.5% 155mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	31.3% 0.28mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	20% 0.46mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.8% 178g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.6 times more Vitamin B6 and 17.5 times more Vitamin B9 than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 1.3 times more Vitamin B5 and more Vitamin D than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 39 times more Calcium, 12.7 times more Copper, 12.8 times more Iron, 16.3 times more Magnesium, 8.5 times more Manganese, 5.9 times more Phosphorus, 2.1 times more Potassium, 9.3 times more Selenium and 4.9 times more Zinc than Raw Shiitake Mushrooms.
• While Raw Shiitake Mushrooms contain 19 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 17.2 times more Energy, 105 times more Fat, 2.9 times more Carbohydrate, 3.4 times more Fiber and 9.3 times more Protein than Raw Shiitake Mushrooms.
• Both Dried Sunflower Seed Kernels and Raw Shiitake Mushrooms have similar amounts of Sugars per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Shiitake Mushrooms have insufficient amounts of Glucose and Sucrose in 7 oz.