Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Maitake Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Toasted Sunflower Seeds	Maitake Mushrooms	Recommended Dietary Allowance
Energy	213% 6190kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	28.6% 20.7g	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	% 17.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	303% 115g	71% 27g	38g per day for Men 19-50 years
Protein	307% 172g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	186% 2.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	412% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1087% 326μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	52.5% 210μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1872% 11230IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	57% 570mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	280% 2.52mg	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	851% 68mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	25.7% 0.59mg	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	1654% 11580mg	106% 740mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Maitake Mushrooms per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Maitake Mushrooms:

• 1 kilogram of Toasted Sunflower Seeds has 2.2 times more Vitamin B1, 26.1 times more Vitamin B5, 14.4 times more Vitamin B6 and 11.3 times more Vitamin B9 than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 1.6 times more Vitamin B3 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Maitake Mushrooms provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Maitake Mushrooms:

• 1 kilogram of Toasted Sunflower Seeds has 57 times more Calcium, 7.3 times more Copper, 22.7 times more Iron, 12.9 times more Magnesium, 35.8 times more Manganese, 15.6 times more Phosphorus, 2.4 times more Potassium and 7.1 times more Zinc than Maitake Mushrooms.
• While 1 kg of Raw Maitake Mushrooms contains 90.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 20 times more Energy, 298.9 times more Fat, 198.4 times more Saturated Fat, more Omega 3, 415.4 times more Omega 6, 3 times more Carbohydrate, 4.3 times more Fiber and 8.9 times more Protein than Maitake Mushrooms.
• 1 kilogram of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6