Comparing Nutrients in 500 calories Maitake MushroomsVS Oil Roasted Sunflower Seeds

Weight per 500 calories

Maitake Mushrooms

1613g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 19.1 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Maitake Mushrooms

21%

74%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Maitake Mushroomsvs Oil 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

44.7%43.3g

3.06 gvs43.3 g

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

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1.5%0.48g

Saturated Fat

18.7%5.97g

0.48 gvs5.97 g

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

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0%0g

Omega 3

4.28%0.068g

0 gvs0.068 g

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

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8.54%1.45g

Omega 6

170%29g

1.45 gvs29 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

15%19.3g

112 gvs19.3 g

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

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46%33.4g

Sugars

3.62%2.63g

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

33.4 gvs2.63 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%28g

Glucose

%0.63g

28 gvs0.63 g

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

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%0g

Sucrose

%2g

0 gvs2 g

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

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115%43.5g

Fiber

23.6%8.95g

43.5 gvs8.95 g

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

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56%31.3g

Protein

30.3%17g

31.3 gvs17 g

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

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Vitamins

Maitake Mushroomsvs Oil 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

22.5%0.27mg

Thiamine

2.35 mgvs0.27 mg

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

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300%3.9mg

Vitamin B2

18%0.24mg

Riboflavin

3.9 mgvs0.24 mg

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

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664%106mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

106 mgvs3.5 mg

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

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87%4.35mg

Vitamin B5

117%5.86mg

Pantothenic acid

4.35 mgvs5.86 mg

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

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69.5%0.9mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.9 mgvs0.67 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

49.4%198μg

Folates and Folic Acid

339 μgvs198 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

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 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

205%30.7mg

Tocopherols and Tocotrienols

0.16 mgvs30.7 mg

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

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0%0μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

0 μgvs2.6 μg

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

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Minerals

Maitake Mushroomsvs Oil Roasted Sunflower Seeds

1.6%16mg

Calcium

7.35%73.5mg

16 mgvs73.5 mg

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

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452%4.06mg

Copper

169%1.52mg

4.06 mgvs1.52 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

45%3.6mg

4.84 mgvs3.6 mg

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

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38.4%161mg

Magnesium

25.5%107mg

161 mgvs107 mg

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

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41.4%0.95mg

Manganese

76.4%1.76mg

0.95 mgvs1.76 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

137%962mg

1194 mgvs962 mg

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

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97%3290mg

Potassium

12%408mg

3290 mgvs408 mg

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

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64.5%35.5μg

Selenium

120%66μg

35.5 μgvs66 μg

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

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1.08%16mg

Sodium

0.17%2.53mg

16 mgvs2.53 mg

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

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110%12mg

Zinc

40%4.4mg

12 mgvs4.4 mg

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

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39.4%1458g

Water

0.035%1.3g

1458 gvs1.3 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 Oil Roasted Sunflower Seeds:

Raw Maitake Mushrooms have 8.7 times more Vitamin B1, 16.5 times more Vitamin B2, 30.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B5 and 190.2 times more Vitamin E than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

Raw Maitake Mushrooms have 2.7 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.2 times more Phosphorus, 8.1 times more Potassium, 2.7 times more Zinc and 1120.6 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Calcium, 1.8 times more Manganese and 1.9 times more Selenium than Raw Maitake Mushrooms.

Comparison of macro-nutrients per 500 calories:

Raw Maitake Mushrooms have 5.8 times more Carbohydrate, 12.7 times more Sugars, 4.9 times more Fiber and 1.8 times more Protein than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.1 times more Fat, 12.3 times more Saturated Fat and 19.9 times more Omega 6 than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Raw Maitake Mushrooms as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Maitake MushroomsVS Chinese BroccoliOil Roasted Sunflower SeedsVS Chinese BroccoliMaitake MushroomsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Maitake MushroomsVS Oil Roasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: