Comparing Nutrients in 300 calories Maitake MushroomsVS Sunflower Seeds

Weight per 300 calories

Maitake Mushrooms

968g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 18.8 times more energy per unit of mass than Raw Maitake Mushrooms, which is very high in comparison to other foods. Maitake Mushrooms having low energy density.

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

Macros Ratio

Protein Fat Carbs

Maitake Mushrooms

21%

74%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Maitake Mushroomsvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.84g

Fat

27.3%26.4g

1.84 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g

Saturated Fat

7.15%2.3g

0.29 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

1.93%0.031g

0 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.12%0.87g

Omega 6

69.7%12g

0.87 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.5g

Carbohydrate

7.9%10.3g

67.5 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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27.6%20g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

20 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%17g

Glucose

17 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%1.3g

0 gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.8%26g

Fiber

11.6%4.4g

26 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33.5%18.8g

Protein

19%10.7g

18.8 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Maitake Mushroomsvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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118%1.4mg

Vitamin B1

63.4%0.76mg

Thiamine

1.4 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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180%2.34mg

Vitamin B2

14%0.18mg

Riboflavin

2.34 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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398%63.7mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

63.7 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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52.3%2.6mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

2.6 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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41.7%0.54mg

Vitamin B6

53%0.69mg

Pyridoxine

0.54 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1052%315μg

Vitamin B7

Biotin

315 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%203μg

Vitamin B9

29%117μg

Folates and Folic Acid

203 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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1811%10868IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

10868 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.65%0.097mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.097 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Maitake Mushroomsvs Sunflower Seeds

0.97%9.68mg

Calcium

4%40mg

9.68 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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271%2.44mg

Copper

103%0.92mg

2.44 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.3%2.9mg

Iron

33.7%2.7mg

2.9 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%97mg

Magnesium

39.8%167mg

97 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25%0.57mg

Manganese

43.6%1mg

0.57 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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102%716mg

Phosphorus

48.4%339mg

716 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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58%1974mg

Potassium

9.75%331mg

1974 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.7%21.3μg

Selenium

49.5%27.2μg

21.3 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.65%9.68mg

Sodium

0.31%4.62mg

9.68 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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66%7.26mg

Zinc

23.3%2.57mg

7.26 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.6%875g

Water

0.066%2.43g

875 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Maitake Mushrooms have 1.9 times more Vitamin B1, 12.8 times more Vitamin B2, 14.9 times more Vitamin B3, 4.5 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Vitamin B6 and 186.7 times more Vitamin E than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

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

Raw Maitake Mushrooms have 2.6 times more Copper, 2.1 times more Phosphorus, 6 times more Potassium, 2.8 times more Zinc and 359.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Calcium, 1.7 times more Magnesium, 1.8 times more Manganese and 1.3 times more Selenium than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Maitake Mushrooms have 6.6 times more Carbohydrate, 14.9 times more Sugars, 5.9 times more Fiber and 1.8 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 14.4 times more Fat, 7.9 times more Saturated Fat and 13.6 times more Omega 6 than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Raw Maitake Mushrooms as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Maitake MushroomsVS Chinese BroccoliSunflower SeedsVS Chinese BroccoliMaitake MushroomsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Maitake MushroomsVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: