Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Maitake Mushrooms

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Maitake Mushrooms: 968g

Roasted Sunflower Seeds have 18.8 times more energy per 100g than Maitake Mushrooms. It has very high energy density when compared to other foods. Raw Maitake Mushrooms having low energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Maitake Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Maitake Mushrooms	21%	5%	74%

Macro Nutrients

	Roasted Sunflower Seeds	Maitake Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	5.12% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	52% 67.5g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	27.6% 20g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15% 5.72g	68.8% 26g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	4.55% 0.055mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	398% 63.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	52.3% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1052% 315μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.5% 122μg	51% 203μg	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	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1811% 10868IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	0.65% 0.097mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	3.6% 36mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	271% 2.44mg	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	24.5% 1.96mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	25% 0.57mg	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	85% 595mg	102% 716mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	58% 1974mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	23.6% 875g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Maitake Mushrooms:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B5 and 139 times more Vitamin E than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 25.9 times more Vitamin B1, 18.5 times more Vitamin B2, 17.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Maitake Mushrooms:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Calcium, 1.9 times more Manganese and 1.9 times more Selenium than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 2.6 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 4.5 times more Potassium, 2.7 times more Zinc and 1413.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Maitake Mushrooms have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Fat, 9.3 times more Saturated Fat and 19.4 times more Omega 6 than Raw Maitake Mushrooms.
• While Raw Maitake Mushrooms contain 5.4 times more Carbohydrate, 14.2 times more Sugars, 4.6 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Maitake Mushrooms have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Maitake Mushrooms have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.