Comparing Nutrients in 1 kilogram White Mushrooms VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	41% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	93% 121g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	124% 47g	38g per day for Men 19-50 years
Protein	55% 31g	445% 249g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	165% 660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	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

	White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Calcium	3% 30mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	500% 4.5mg	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	62.5% 5mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	2852% 65.6mg	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	123% 860mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	25% 925g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of White Mushrooms vs Dried Butternuts:

• 1 kilogram of White Mushrooms has 2.7 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.4 times more Vitamin B5 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.7 times more Vitamin B1, 5.4 times more Vitamin B6, 3.9 times more Vitamin B9 and 1.5 times more Vitamin C than Raw White Mushrooms.
• Both Raw White Mushrooms as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for White Mushrooms vs Dried Butternuts:

• 1 kilogram of White Mushrooms has 27.7 times more Water than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 17.7 times more Calcium, 1.4 times more Copper, 8 times more Iron, 26.3 times more Magnesium, 139.6 times more Manganese, 5.2 times more Phosphorus, 1.3 times more Potassium, 1.8 times more Selenium and 6 times more Zinc than Raw White Mushrooms.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Butternuts contains 27.8 times more Energy, 167.6 times more Fat, 26.1 times more Saturated Fat, more Omega 3, 210.8 times more Omega 6, 3.7 times more Carbohydrate, 4.7 times more Fiber and 8.1 times more Protein than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6