Comparing Nutrients in 1 pound 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	3.44% 100kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	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	4.27% 0.73g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	42% 54.7g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	56% 21.3g	38g per day for Men 19-50 years
Protein	25% 14g	202% 113g	56g per day for Men 19-50 years

Vitamins

	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	30.6% 0.37mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	75% 299μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	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

	White Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	28.3% 2.27mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	55.7% 390mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.3% 419g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Dried Butternuts per 1 lb

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

• 1 pound 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 lb 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 pound.

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

• 1 pound of White Mushrooms has 27.7 times more Water than Dried Butternuts.
• While 1 lb 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 pound of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6