Comparing Nutrients in 1 pound Boiled White Mushrooms VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Boiled White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	42% 54.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	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	26.3% 9.98g	56% 21.3g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	27.6% 0.33mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	195% 2.54mg	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	20.4% 81.6μg	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	20% 18mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	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

	Boiled White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	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	99% 7.9mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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	56.4% 395mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	129% 14mg	11mg per day for Men 19-50 years
Water	11% 413g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Dried Butternuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled White 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 Boiled White Mushrooms vs Dried Butternuts:

• 1 pound of Boiled White Mushrooms has 2 times more Vitamin B2, 4.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 1.3 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 5.2 times more Vitamin B1, 5.9 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled and Drained White Mushrooms.
• Both Boiled and Drained White Mushrooms as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled White Mushrooms vs Dried Butternuts:

• 1 pound of Boiled White Mushrooms has 27.3 times more Water than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 8.8 times more Calcium, 2.3 times more Iron, 19.8 times more Magnesium, 57 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Selenium and 3.6 times more Zinc than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Dried Butternuts contain similar levels of Copper and Potassium per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Butternuts contains 21.9 times more Energy, 121.2 times more Fat, 21.4 times more Saturated Fat, 8718 times more Omega 3, 188.4 times more Omega 6, 2.3 times more Carbohydrate, 2.1 times more Fiber and 11.5 times more Protein than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6