Comparing Nutrients in 500 calories Maitake MushroomsVS Roasted Sunflower Seeds

Weight per 500 calories

Maitake Mushrooms

1613g

Roasted Sunflower Seeds

86g

Dry Roasted Sunflower Seed Kernels no Salt 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 500 calories - Maitake Mushrooms or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Maitake Mushrooms

21%

74%

Roasted Sunflower Seeds

12%

72%

16%

500 kcal ▼

Macro Nutrients

Maitake Mushroomsvs Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

44%42.8g

3.06 gvs42.8 g

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

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1.5%0.48g

Saturated Fat

14%4.5g

0.48 gvs4.5 g

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

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0%0g

Omega 3

3.7%0.059g

0 gvs0.059 g

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

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8.54%1.45g

Omega 6

166%28g

1.45 gvs28 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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86.5%112g

Carbohydrate

16%20.7g

112 gvs20.7 g

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

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46%33.4g

Sugars

3.23%2.35g

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

33.4 gvs2.35 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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%28g

Glucose

28 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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115%43.5g

Fiber

25%9.54g

43.5 gvs9.54 g

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

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56%31.3g

Protein

29.7%16.6g

31.3 gvs16.6 g

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

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Vitamins

Maitake Mushroomsvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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196%2.35mg

Vitamin B1

7.6%0.091mg

Thiamine

2.35 mgvs0.091 mg

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

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300%3.9mg

Vitamin B2

16.3%0.21mg

Riboflavin

3.9 mgvs0.21 mg

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

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664%106mg

Vitamin B3

38%6.05mg

Niacin, nicotinic acid, niacinamide

106 mgvs6.05 mg

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

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87%4.35mg

Vitamin B5

121%6.05mg

Pantothenic acid

4.35 mgvs6.05 mg

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

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69.5%0.9mg

Vitamin B6

53%0.69mg

Pyridoxine

0.9 mgvs0.69 mg

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

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1753%526μg

Vitamin B7

Biotin

526 μgvsNA μg

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

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84.7%339μg

Vitamin B9

51%204μg

Folates and Folic Acid

339 μgvs204 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

1.34%1.2mg

Ascorbic acid

0 mgvs1.2 mg

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

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3019%18113IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

18113 IUvs0 IU

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

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1.08%0.16mg

Vitamin E

149%22.4mg

Tocopherols and Tocotrienols

0.16 mgvs22.4 mg

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

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0%0μg

Vitamin K

1.93%2.3μg

Phytomenadione or phylloquinone

0 μgvs2.3 μg

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

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Minerals

Maitake Mushroomsvs Roasted Sunflower Seeds

1.6%16mg

Calcium

6%60mg

16 mgvs60 mg

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

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452%4.06mg

Copper

175%1.57mg

4.06 mgvs1.57 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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60.5%4.84mg

Iron

41%3.26mg

4.84 mgvs3.26 mg

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

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38.4%161mg

Magnesium

26.4%111mg

161 mgvs111 mg

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

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41.4%0.95mg

Manganese

79%1.8mg

0.95 mgvs1.8 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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171%1194mg

Phosphorus

142%992mg

1194 mgvs992 mg

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

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97%3290mg

Potassium

21.5%730mg

3290 mgvs730 mg

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

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64.5%35.5μg

Selenium

124%68μg

35.5 μgvs68 μg

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

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1.08%16mg

Sodium

0.17%2.58mg

16 mgvs2.58 mg

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

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110%12mg

Zinc

41.3%4.54mg

12 mgvs4.54 mg

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

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39.4%1458g

Water

0.028%1.03g

1458 gvs1.03 g

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

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Lets compare vitamin content per 500 calories of Maitake Mushrooms vs Roasted Sunflower Seeds:

Raw Maitake Mushrooms have 25.9 times more Vitamin B1, 18.5 times more Vitamin B2, 17.6 times more Vitamin B3, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B5 and 139 times more Vitamin E than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Maitake Mushrooms vs Roasted Sunflower Seeds:

Raw Maitake Mushrooms have 2.6 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 4.5 times more Potassium, 2.7 times more Zinc and 1413.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Calcium, 1.9 times more Manganese and 1.9 times more Selenium than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

Raw Maitake Mushrooms have 5.4 times more Carbohydrate, 14.2 times more Sugars, 4.6 times more Fiber and 1.9 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Fat, 9.3 times more Saturated Fat and 19.4 times more Omega 6 than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Maitake Mushrooms as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Maitake MushroomsVS Chinese BroccoliRoasted Sunflower SeedsVS Chinese BroccoliMaitake MushroomsVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Maitake MushroomsVS Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Maitake Mushrooms or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: