Comparing Nutrients in 500 calories Dried Beechnuts VS Morel Mushrooms

Weight per 500 calories

• Dried Beechnuts: 86.8g
• Morel Mushrooms: 1613g

Dried Beechnuts have 18.6 times more energy per 100g than Morel Mushrooms. It has very high energy density when compared to other foods. Raw Morel Mushrooms having low energy density.

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Morel Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Morel Mushrooms	33%	13%	54%

Macro Nutrients

	Dried Beechnuts	Morel Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	9.48% 9.2g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	3.28% 1.05g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.68g	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	% 9.68g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	119% 45g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	90% 50.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Morel Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	142% 7.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.7% 0.59mg	169% 2.2mg	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	24.5% 98μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	554% 3323IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Morel Mushrooms	Recommended Dietary Allowance
Calcium	0.087% 0.87mg	69.4% 694mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	1120% 10mg	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	26.7% 2.14mg	2456% 196mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	412% 9.47mg	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	447% 3129mg	700mg per day for Men 19-50 years
Potassium	26% 883mg	195% 6629mg	3400mg per day for Men 19-50 years
Selenium	NA	64.5% 35.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	2.84% 0.31mg	298% 32.7mg	11mg per day for Men 19-50 years
Water	0.15% 5.73g	39% 1445g	3700g per day for Men 19-50 years

Dried Beechnuts VS Morel Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Beechnuts or Morel Mushrooms?

Lets compare vitamin content per 500 calories of Dried Beechnuts vs Morel Mushrooms:

• 500 kcal of Raw Morel Mushrooms contain 4.2 times more Vitamin B1, 10.3 times more Vitamin B2, 47.7 times more Vitamin B3, 8.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Beechnuts.
• 500 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Dried Beechnuts as well as Raw Morel Mushrooms have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Dried Beechnuts vs Morel Mushrooms:

• 500 kcal of Raw Morel Mushrooms contain 799 times more Calcium, 17.3 times more Copper, 92 times more Iron, more Magnesium, 8.1 times more Manganese, more Phosphorus, 7.5 times more Potassium, 10.3 times more Sodium, 104.8 times more Zinc and 252.3 times more Water than Dried Beechnuts.
• 500 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Beechnuts have 4.7 times more Fat, 4.7 times more Saturated Fat, more Omega 3 and 4.6 times more Omega 6 than Morel Mushrooms.
• While 500 kcal of Raw Morel Mushrooms contain 2.8 times more Carbohydrate and 9.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Morel Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Beechnuts provide inadequate amounts of Protein
• 500 calories of Morel Mushrooms provide inadequate amounts of Omega 3