Comparing Nutrients in 7 ounces Maitake Mushrooms VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Maitake Mushrooms	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	436% 74g	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	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.2% 2mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Maitake Mushrooms vs Toasted Sunflower Seeds:

• 7 ounces of Maitake Mushrooms have 1.6 times more Vitamin B3 and more Vitamin D than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, 26.1 times more Vitamin B5, 14.4 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Toasted Sunflower Seeds:

• 7 ounces of Maitake Mushrooms have 90.4 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 57 times more Calcium, 7.3 times more Copper, 22.7 times more Iron, 12.9 times more Magnesium, 35.8 times more Manganese, 15.6 times more Phosphorus, 2.4 times more Potassium and 7.1 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 Toasted Sunflower Seed Kernels no Salt contain 20 times more Energy, 298.9 times more Fat, 198.4 times more Saturated Fat, more Omega 3, 415.4 times more Omega 6, 3 times more Carbohydrate, 4.3 times more Fiber and 8.9 times more Protein than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6