Comparing Nutrients in 500 calories Maitake MushroomsVS Toasted Sunflower Seeds

Weight per 500 calories

Maitake Mushrooms

1613g

Toasted Sunflower Seeds

80.8g

Toasted Sunflower Seed Kernels no Salt have 20 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 Toasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Maitake Mushrooms

21%

74%

Toasted Sunflower Seeds

10%

77%

13%

500 kcal ▼

Macro Nutrients

Maitake Mushroomsvs Toasted 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

47.3%46g

3.06 gvs46 g

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

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1.5%0.48g

Saturated Fat

15%4.8g

0.48 gvs4.8 g

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

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0%0g

Omega 3

4%0.064g

0 gvs0.064 g

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

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8.54%1.45g

Omega 6

178%30.2g

1.45 gvs30.2 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

12.8%16.6g

112 gvs16.6 g

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

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46%33.4g

Sugars

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

33.4 gvsNA 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

24.4%9.3g

43.5 gvs9.3 g

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

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56%31.3g

Protein

25%14g

31.3 gvs14 g

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

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Vitamins

Maitake Mushroomsvs Toasted 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%0.26mg

Thiamine

2.35 mgvs0.26 mg

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

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300%3.9mg

Vitamin B2

17.7%0.23mg

Riboflavin

3.9 mgvs0.23 mg

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

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664%106mg

Vitamin B3

21%3.4mg

Niacin, nicotinic acid, niacinamide

106 mgvs3.4 mg

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

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87%4.35mg

Vitamin B5

114%5.7mg

Pantothenic acid

4.35 mgvs5.7 mg

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

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69.5%0.9mg

Vitamin B6

50%0.65mg

Pyridoxine

0.9 mgvs0.65 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

48%192μg

Folates and Folic Acid

339 μgvs192 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

1.26%1.13mg

Ascorbic acid

0 mgvs1.13 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

Tocopherols and Tocotrienols

0.16 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Maitake Mushroomsvs Toasted Sunflower Seeds

1.6%16mg

Calcium

4.6%46mg

16 mgvs46 mg

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

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452%4.06mg

Copper

165%1.5mg

4.06 mgvs1.5 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

68.8%5.5mg

4.84 mgvs5.5 mg

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

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38.4%161mg

Magnesium

25%104mg

161 mgvs104 mg

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

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41.4%0.95mg

Manganese

74.2%1.7mg

0.95 mgvs1.7 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

134%935mg

1194 mgvs935 mg

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

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97%3290mg

Potassium

11.7%397mg

3290 mgvs397 mg

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

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64.5%35.5μg

Selenium

35.5 μgvsNA μg

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

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1.08%16mg

Sodium

0.16%2.42mg

16 mgvs2.42 mg

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

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110%12mg

Zinc

39%4.3mg

12 mgvs4.3 mg

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

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39.4%1458g

Water

0.022%0.81g

1458 gvs0.81 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 Toasted Sunflower Seeds:

Raw Maitake Mushrooms have 9 times more Vitamin B1, 17 times more Vitamin B2, 31.3 times more Vitamin B3, 1.4 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B5 than Raw Maitake Mushrooms.
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 500 kcal.

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

Raw Maitake Mushrooms have 2.7 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus, 8.3 times more Potassium, 2.8 times more Zinc and 1804.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Manganese than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.
Both Raw Maitake Mushrooms as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Maitake Mushrooms have 6.8 times more Carbohydrate, 4.7 times more Fiber and 2.3 times more Protein than Toasted Sunflower Seed Kernels no Salt.
While Toasted Sunflower Seed Kernels no Salt contain 15 times more Fat, 9.9 times more Saturated Fat and 20.8 times more Omega 6 than Raw Maitake Mushrooms.
Both Raw Maitake Mushrooms and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
Both Raw Maitake Mushrooms as well as Toasted 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 BroccoliToasted Sunflower SeedsVS Chinese BroccoliMaitake MushroomsVS Sunflower Seed ButterToasted Sunflower SeedsVS Sunflower Seed Butter

Compare Foods

Comparing Nutrients in 500 calories Maitake MushroomsVS Toasted Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: