Comparing Nutrients in 1 kilogram Stir-Fried Shiitake Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Shiitake Mushrooms	29%	7%	64%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Stir-Fried Shiitake Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	13.4% 390kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	179% 57g	32g per day for Men 19-50 years
Omega 3	0% 0g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	258% 335g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	NA	38g per day for Men 19-50 years
Protein	61.6% 34.5g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Shiitake Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	242% 38.7mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	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	35% 210IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried Shiitake Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	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	66.3% 5.3mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	159% 1110mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	96% 3260mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	87.3% 9.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Shiitake Mushrooms VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Stir-Fried Shiitake 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 Stir-Fried Shiitake Mushrooms vs Dried Beechnuts:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has 4.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin C than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms have insufficient amounts of Vitamin C
• Both Stir-Fried Shiitake Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stir-Fried Shiitake Mushrooms vs Dried Beechnuts:

• 1 kilogram of Stir-Fried Shiitake Mushrooms has more Magnesium, more Phosphorus, 2.7 times more Zinc and 13.3 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 4.1 times more Copper, 4.6 times more Iron, 6 times more Manganese, 3.1 times more Potassium and 7.6 times more Sodium than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Stir-Fried Shiitake 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 14.8 times more Energy, 142.9 times more Fat, 178.7 times more Saturated Fat, more Omega 3, 121 times more Omega 6, 4.4 times more Carbohydrate and 1.8 times more Protein than Stir-Fried Shiitake Mushrooms.
• 1 kilogram of Stir-Fried Shiitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6