Comparing Nutrients in 7 ounces 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	2.12% 61.5kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	10% 1.72g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	% 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	27% 10.3g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	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	0.2% 2mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	378% 3.4mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Maitake Mushrooms have more Vitamin D than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 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 seven ounces.
• 7 ounces 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 seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Sunflower Seed Flour:

• 7 ounces of Maitake Mushrooms have 3 times more Potassium and 12.1 times more Water than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 7 ounces 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 seven ounces.