Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Stir-Fried Shiitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Stir-Fried Shiitake Mushrooms	29%	7%	64%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.34% 39kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.41% 0.3g	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	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	% 0.74g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	36% 20g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	8.25% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13.4% 0.17mg	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	58.5% 234μg	3.5% 14μg	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	1.22% 1.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.5% 21IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Stir-Fried Shiitake Mushrooms	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	18% 0.16mg	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	53.5% 4.3mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	9.7% 0.22mg	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	163% 1139mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.37% 87.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Stir-Fried Shiitake Mushrooms:

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Vitamin B1, 5.1 times more Vitamin B5, 4.6 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Stir-Fried Shiitake Mushrooms have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Stir-Fried Shiitake Mushrooms:

• Oil Roasted Sunflower Seed Kernels have 43.5 times more Calcium, 11.1 times more Copper, 8.1 times more Iron, 6.7 times more Magnesium, 9.3 times more Manganese, 10.3 times more Phosphorus, 1.5 times more Potassium, 12.4 times more Selenium and 5.4 times more Zinc than Stir-Fried Shiitake Mushrooms.
• While Stir-Fried Shiitake Mushrooms contain 57 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 15.2 times more Energy, 146.6 times more Fat, 220.9 times more Saturated Fat, more Omega 3, 225.1 times more Omega 6, 3 times more Carbohydrate, 10.4 times more Sugars, 2.9 times more Fiber and 5.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• Both Oil Roasted Sunflower Seed Kernels as well as Stir-Fried Shiitake Mushrooms have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.