Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Shiitake Mushrooms	22%	11%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Energy	40% 1155kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	NA	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	383% 65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	13% 4.96g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	14% 139mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Shiitake Mushrooms per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 7.1 times more Vitamin B1, 1.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.2 times more Vitamin B9 than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Shiitake Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin D
• 7 ounces of Shiitake Mushrooms have insufficient amounts of Vitamin B1

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

• 7 ounces of Roasted Sunflower Seeds have 35 times more Calcium, 12.9 times more Copper, 9.3 times more Iron, 6.5 times more Magnesium, 9.2 times more Manganese, 10.3 times more Phosphorus, 2.8 times more Potassium, 13.9 times more Selenium and 5.1 times more Zinc than Shiitake Mushrooms.
• While 7 oz of Raw Shiitake Mushrooms contain 74.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 17.1 times more Energy, 101.6 times more Fat, 3.5 times more Carbohydrate, 4.4 times more Fiber and 8.6 times more Protein than Shiitake Mushrooms.
• Both Roasted Sunflower Seeds and Shiitake Mushrooms offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Shiitake Mushrooms provide inadequate amounts of Energy