Comparing Nutrients in 1 pound Dried Beechnuts VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Dried Beechnuts	Enoki Mushrooms	Recommended Dietary Allowance
Energy	90% 2613kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	NA	1.38% 1g	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	0% 0g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	50.2% 28g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	199% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	189% 56.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	54.4% 218μg	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	78% 70.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	3.78% 22.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.3% 0.045mg	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 Beechnuts	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	54% 0.49mg	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	139% 11mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	14.8% 0.34mg	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	0% 0mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	48% 1628mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.81% 30g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Enoki Mushrooms per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Enoki Mushrooms:

• 1 pound of Dried Beechnuts has 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains 8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Enoki Mushrooms:

• 1 pound of Dried Beechnuts has 6.3 times more Copper, 2.1 times more Iron, 17.9 times more Manganese, 2.8 times more Potassium and 12.7 times more Sodium than Enoki Mushrooms.
• While 1 lb of Raw Enoki Mushrooms contains more Magnesium, more Phosphorus, 1.8 times more Zinc and 13.4 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Enoki Mushrooms lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 15.6 times more Energy, 172.4 times more Fat, 211.8 times more Saturated Fat, 41.5 times more Omega 3, 224.3 times more Omega 6, 4.3 times more Carbohydrate and 2.3 times more Protein than Enoki Mushrooms.
• 1 pound of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6