Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Maitake Mushrooms

Macros Ratio

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

Macro Nutrients

	Sunflower Seed Flour	Maitake Mushrooms	Recommended Dietary Allowance
Energy	16% 462kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.93g	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	% 2.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	10% 3.83g	38g per day for Men 19-50 years
Protein	122% 68g	4.9% 2.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Maitake Mushrooms	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	7.65% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	154% 46.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	7.44% 29.8μg	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	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	265% 1592IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	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

	Sunflower Seed Flour	Maitake Mushrooms	Recommended Dietary Allowance
Calcium	16% 162mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	39.7% 0.36mg	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	117% 9.4mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	3.64% 0.084mg	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	140% 977mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Maitake Mushrooms per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Maitake Mushrooms to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Maitake Mushrooms:

• 5 ounces of Sunflower Seed Flour have 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 Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain more Vitamin D than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Maitake Mushrooms provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Raw Maitake Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Maitake Mushrooms:

• 5 ounces of Sunflower Seed Flour have 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 Maitake Mushrooms.
• While 5 oz of Raw Maitake Mushrooms contain 3 times more Potassium and 12.1 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 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 Maitake Mushrooms.
• 5 ounces of Maitake Mushrooms provide inadequate amounts of Energy and Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Maitake Mushrooms provide inadequate amounts of Omega 3 in five ounces.