Comparing Nutrients in 1 kilogram Enoki Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	12.8% 370kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	179% 57g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	258% 335g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	47.5% 26.6g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.3mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	417% 125μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	120% 480μg	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	8.33% 50IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	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

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	744% 6.7mg	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	144% 11.5mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	583% 13.4mg	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	150% 1050mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	106% 3590mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24% 883g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Enoki Mushrooms versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enoki Mushrooms vs Dried Beechnuts:

• 1 kilogram of Enoki Mushrooms has 8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Enoki Mushrooms vs Dried Beechnuts:

• 1 kilogram of Enoki Mushrooms has more Magnesium, more Phosphorus, 1.8 times more Zinc and 13.4 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6.3 times more Copper, 2.1 times more Iron, 17.9 times more Manganese, 2.8 times more Potassium and 12.7 times more Sodium than Raw Enoki Mushrooms.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Enoki Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 15.6 times more Energy, 172.4 times more Fat, 211.8 times more Saturated Fat, 41.5 times more Omega 3, 224.3 times more Omega 6, 4.3 times more Carbohydrate and 2.3 times more Protein than Raw Enoki Mushrooms.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6