Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Roasted Sunflower Seeds

Weight per 300 calories

Stir-Fried Shiitake Mushrooms

769g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 14.9 times more energy per unit of mass than Stir-Fried Shiitake Mushrooms, which is very high in comparison to other foods. Stir-Fried Shiitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Stir-Fried Shiitake Mushrooms

29%

64%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Stir-Fried Shiitake Mushroomsvs Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.78%2.7g

Fat

26.5%25.7g

2.7 gvs25.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.77%0.25g

Saturated Fat

8.4%2.7g

0.25 gvs2.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

2.22%0.036g

0 gvs0.036 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.88%1.17g

Omega 6

99%17g

1.17 gvs17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.4%59g

Carbohydrate

9.54%12.4g

59 gvs12.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.2%2.3g

Sugars

1.94%1.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.3 gvs1.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.3g

Glucose

2.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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73%27.7g

Fiber

15%5.72g

27.7 gvs5.72 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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47.4%26.5g

Protein

17.8%9.96g

26.5 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Stir-Fried Shiitake Mushroomsvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63.5%0.76mg

Vitamin B1

4.55%0.055mg

Thiamine

0.76 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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162%2.1mg

Vitamin B2

9.75%0.13mg

Riboflavin

2.1 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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186%29.8mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

29.8 mgvs3.63 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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209%10.5mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

10.5 mgvs3.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.34mg

Vitamin B6

32%0.41mg

Pyridoxine

1.34 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%108μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

108 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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27%162IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

162 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0 mgvs13.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Stir-Fried Shiitake Mushroomsvs Roasted Sunflower Seeds

1.54%15.4mg

Calcium

3.6%36mg

15.4 mgvs36 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg

Copper

105%0.94mg

1.25 mgvs0.94 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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51%4.08mg

Iron

24.5%1.96mg

4.08 mgvs1.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.8%146mg

Magnesium

16%66.5mg

146 mgvs66.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74.6%1.7mg

Manganese

47.3%1.1mg

1.7 mgvs1.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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122%854mg

Phosphorus

85%595mg

854 mgvs595 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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73.8%2508mg

Potassium

13%438mg

2508 mgvs438 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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88%48.5μg

Selenium

74.3%41μg

48.5 μgvs41 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.56%38.5mg

Sodium

0.1%1.55mg

38.5 mgvs1.55 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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67%7.4mg

Zinc

24.8%2.73mg

7.4 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18.2%675g

Water

0.017%0.62g

675 gvs0.62 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Stir-Fried Shiitake Mushrooms vs Roasted Sunflower Seeds:

Stir-Fried Shiitake Mushrooms have 13.9 times more Vitamin B1, 16.6 times more Vitamin B2, 8.2 times more Vitamin B3, 2.9 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain more Vitamin E than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Stir-Fried Shiitake Mushrooms vs Roasted Sunflower Seeds:

Stir-Fried Shiitake Mushrooms have 1.3 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 5.7 times more Potassium, 2.7 times more Zinc and 1091.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Stir-Fried Shiitake Mushrooms have 4.8 times more Carbohydrate, 1.6 times more Sugars, 4.8 times more Fiber and 2.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Fat, 10.9 times more Saturated Fat and 14.5 times more Omega 6 than Stir-Fried Shiitake Mushrooms.
Both Stir-Fried Shiitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
Both Stir-Fried Shiitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stir-Fried Shiitake MushroomsVS Dried Shiitake MushroomsRoasted Sunflower SeedsVS Dried Shiitake MushroomsStir-Fried Shiitake MushroomsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Stir-Fried Shiitake MushroomsVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Stir-Fried Shiitake Mushrooms or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: