Comparing Nutrients in 100 grams Sunflower Seeds VS Dried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Shiitake Mushrooms	11%	3%	86%

Macro Nutrients

	Sunflower Seeds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	20% 584kcal	10.2% 296kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	58% 75.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	3.05% 2.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	37% 20.8g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	438% 22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	74.2% 0.97mg	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	56.8% 227μg	40.8% 163μg	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	1.56% 1.4mg	3.9% 3.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.7% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	234% 35mg	0% 0mg	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	Dried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	574% 5.17mg	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	65.6% 5.25mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	51% 1.18mg	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	94% 660mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	45% 1534mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	84% 46μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	69.6% 7.66mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Dried Shiitake Mushrooms:

• Dried Sunflower Seed Kernels have 4.9 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin E than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 19.4 times more Vitamin B5, 2.5 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dried Shiitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Dried Shiitake Mushrooms:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 3.1 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese and 2.2 times more Phosphorus than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 2.9 times more Copper, 2.4 times more Potassium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Shiitake Mushrooms have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 2 times more Energy, 52 times more Fat, 19.8 times more Saturated Fat, 4.6 times more Omega 3, 167 times more Omega 6 and 2.2 times more Protein than Dried Shiitake Mushrooms.
• While Dried Shiitake Mushrooms contain 3.8 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Shiitake Mushrooms have similar amounts of Sugars per 100 g.
• Both Dried Sunflower Seed Kernels as well as Dried Shiitake Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.