Comparing Nutrients in 1 kilogram Dried Butternuts VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Dried Butternuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	211% 6120kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5449% 87g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	23.7% 17g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	124% 47g	15.8% 6g	38g per day for Men 19-50 years
Protein	445% 249g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	377% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	420% 126μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 660μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35.6% 32mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5% 30IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	53% 530mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	556% 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	503% 40mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	61.7% 1.42mg	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	637% 4460mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	473% 260μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Butternuts VS Brown Mushrooms, Italian, Or Crimini per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Butternuts vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Dried Butternuts has 4 times more Vitamin B1, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 3.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.4 times more Vitamin B5 and more Vitamin B12 than Dried Butternuts.
• 1 kilogram of Dried Butternuts have insufficient amounts of Vitamin B12
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Butternuts vs Brown Mushrooms, Italian, Or Crimini:

• 1 kilogram of Dried Butternuts has 2.9 times more Calcium, 10.1 times more Iron, 26.3 times more Magnesium, 46.2 times more Manganese, 3.7 times more Phosphorus and 2.8 times more Zinc than Brown Mushrooms, Italian, Or Crimini.
• While 1 kg of Raw Brown Mushrooms, Italian, Or Crimini contains 1.5 times more Selenium and 27.6 times more Water than Dried Butternuts.
• Both Dried Butternuts and Brown Mushrooms, Italian, Or Crimini contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 27.8 times more Energy, 569.8 times more Fat, 93.3 times more Saturated Fat, more Omega 3, 843.2 times more Omega 6, 2.8 times more Carbohydrate, 7.8 times more Fiber and 10 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber