Comparing Nutrients in 1 pound Maitake Mushrooms VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Maitake Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Energy	4.85% 141kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0% 0g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	42% 54.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	% 7.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	56% 21.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.4% 1.1mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	493% 148μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	75% 299μg	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	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	849% 5094IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	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

	Maitake Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	227% 2.04mg	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	17% 1.36mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	1294% 29.8mg	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	48% 336mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 410g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Dried Butternuts per 1 lb

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

Lets compare vitamin content per 1 pound of Maitake Mushrooms vs Dried Butternuts:

• 1 pound of Maitake Mushrooms has 1.6 times more Vitamin B2, 6.3 times more Vitamin B3 and more Vitamin D than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.6 times more Vitamin B1, 2.3 times more Vitamin B5, 10 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms have insufficient amounts of Vitamin C
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin D
• Both Raw Maitake Mushrooms as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Maitake Mushrooms vs Dried Butternuts:

• 1 pound of Maitake Mushrooms has 27.1 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 53 times more Calcium, 1.8 times more Copper, 13.4 times more Iron, 23.7 times more Magnesium, 111.2 times more Manganese, 6 times more Phosphorus, 2.1 times more Potassium, 7.8 times more Selenium and 4.2 times more Zinc than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 19.7 times more Energy, 299.9 times more Fat, 43.5 times more Saturated Fat, more Omega 3, 374.7 times more Omega 6, 1.7 times more Carbohydrate, 1.7 times more Fiber and 12.8 times more Protein than Raw Maitake Mushrooms.
• 1 pound of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6