Comparing Nutrients in 7 ounces Maitake Mushrooms VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Maitake Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	50% 65g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	13.7% 9.94g	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	% 3.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	34.2% 137μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	371% 2229IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Roasted Cashews	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	490% 4.4mg	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	7.44% 0.6mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	71.3% 1.64mg	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	21% 147mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Maitake Mushrooms versus 7 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Roasted Cashews:

• 7 ounces of Maitake Mushrooms have 1.2 times more Vitamin B2, 4.7 times more Vitamin B3 and more Vitamin D than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.4 times more Vitamin B1, 4.5 times more Vitamin B5, 4.6 times more Vitamin B6, 3.3 times more Vitamin B9, 92 times more Vitamin E and more Vitamin K than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Roasted Cashews:

• 7 ounces of Maitake Mushrooms have 53.2 times more Water than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 45 times more Calcium, 8.8 times more Copper, 20 times more Iron, 26 times more Magnesium, 14 times more Manganese, 6.6 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium and 7.5 times more Zinc than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Cashew Nuts contain 18.5 times more Energy, 243.9 times more Fat, 305.2 times more Saturated Fat, more Omega 3, 85.1 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Sugars and 7.9 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Roasted Cashews offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6