Comparing Nutrients in 1 pound Maitake Mushrooms VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Maitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.85% 141kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	615% 105g	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	69.8% 91g	130g per day for Men 19-50 years
Sugars	13% 9.4g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	103% 39g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Maitake Mushrooms	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	907% 8.16mg	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	17% 1.36mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	11% 410g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Maitake Mushrooms have more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.2 times more Vitamin B5, 24 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Maitake Mushrooms vs Sunflower Seeds:

• Raw Maitake Mushrooms have 19.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 78 times more Calcium, 7.1 times more Copper, 17.5 times more Iron, 32.5 times more Magnesium, 33.1 times more Manganese, 8.9 times more Phosphorus, 3.2 times more Potassium, 24.1 times more Selenium and 6.7 times more Zinc than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 18.8 times more Energy, 270.8 times more Fat, 148.5 times more Saturated Fat, more Omega 3, 256.1 times more Omega 6, 2.9 times more Carbohydrate, 1.3 times more Sugars, 3.2 times more Fiber and 10.7 times more Protein than Raw Maitake Mushrooms.
• Both Raw Maitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.