Comparing Nutrients in 300 calories White Mushrooms VS Dried Beechnuts

Weight per 300 calories

• White Mushrooms: 1364g
• Dried Beechnuts: 52g

Dried Beechnuts have 26.2 times more energy per unit of mass than Raw White Mushrooms, which is very high in comparison to other foods. White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - White Mushrooms or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.78% 4.64g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	0% 0g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	3.2% 2.3g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	75.2% 42g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	422% 5.5mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	307% 49mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	409% 20.5mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	412% 124μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	38.8% 0.35mg	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	85.2% 6.8mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	30.4% 0.7mg	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	168% 1173mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	128% 4336mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	NA	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	34% 1261g	0.093% 3.44g	3700g per day for Men 19-50 years

White Mushrooms VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Mushrooms or Dried Beechnuts?

Lets compare vitamin content per 300 calories of White Mushrooms vs Dried Beechnuts:

• 300 calories of White Mushrooms have 7 times more Vitamin B1, 28.4 times more Vitamin B2, 107.7 times more Vitamin B3, 42.5 times more Vitamin B5, 4 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and 3.5 times more Vitamin C than Dried Beechnuts.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw White Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for White Mushrooms vs Dried Beechnuts:

• 300 calories of White Mushrooms have 12.4 times more Copper, 5.3 times more Iron, more Magnesium, more Phosphorus, 8.2 times more Potassium, 37.8 times more Zinc and 366.7 times more Water than Dried Beechnuts.
• Both White Mushrooms and Dried Beechnuts contain similar levels of Manganese per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw White Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Mushrooms have 2.5 times more Carbohydrate and 13 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 5.6 times more Fat, 4.4 times more Saturated Fat, more Omega 3 and 4.4 times more Omega 6 than Raw White Mushrooms.
• Both White Mushrooms and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of White Mushrooms provide inadequate amounts of Omega 3
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein