Comparing Nutrients in 1 pound Maitake Mushrooms VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Maitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.85% 141kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	125% 163g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	62% 23.6g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	263% 3.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	252% 1007μg	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	0% 0mg	6.55% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	849% 5094IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	863% 7.77mg	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	17% 1.36mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	389% 8.96mg	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	48% 336mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	11% 410g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Maitake Mushrooms vs Sunflower Seed Flour:

• 1 pound of Maitake Mushrooms has more Vitamin D than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 21.8 times more Vitamin B1, 24.4 times more Vitamin B5, 13.4 times more Vitamin B6 and 10.6 times more Vitamin B9 than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Sunflower Seed Flour provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Maitake Mushrooms vs Sunflower Seed Flour:

• 1 pound of Maitake Mushrooms has 3 times more Potassium and 12.1 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 114 times more Calcium, 6.8 times more Copper, 22.1 times more Iron, 34.6 times more Magnesium, 33.5 times more Manganese, 9.3 times more Phosphorus, 26.5 times more Selenium and 6.6 times more Zinc than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms lack sufficient amounts of Calcium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 10.5 times more Energy, 9.6 times more Omega 6, 5.1 times more Carbohydrate, 1.9 times more Fiber and 24.8 times more Protein than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Raw Maitake Mushrooms as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.