Comparing Nutrients in 5 ounces Enoki Mushrooms VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Enoki Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	13% 17g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	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	0% 0g	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.97mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	59% 17.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	23.4% 94μg	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	0% 0mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.2% 7.1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	Enoki Mushrooms	Dried Butternuts	Recommended Dietary Allowance
Calcium	0% 0mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	71% 0.64mg	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	20.4% 1.63mg	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	4.62% 0.11mg	404% 9.3mg	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	21.3% 149mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	15% 509mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Enoki Mushrooms versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Enoki Mushrooms vs Dried Butternuts:

• 5 ounces of Enoki Mushrooms have 1.4 times more Vitamin B2, 6.7 times more Vitamin B3 and 2.1 times more Vitamin B5 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.7 times more Vitamin B1, 5.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Raw Enoki Mushrooms.
• 5 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Enoki Mushrooms vs Dried Butternuts:

• 5 ounces of Enoki Mushrooms have 26.4 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain more Calcium, 4.2 times more Copper, 3.5 times more Iron, 14.8 times more Magnesium, 87.5 times more Manganese, 4.2 times more Phosphorus, 7.8 times more Selenium and 4.8 times more Zinc than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Dried Butternuts contain similar levels of Potassium per five ounces.
• 5 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Butternuts contain 16.5 times more Energy, 196.5 times more Fat, 48.4 times more Saturated Fat, 212.6 times more Omega 3, 411.3 times more Omega 6, 1.5 times more Carbohydrate, 1.7 times more Fiber and 9.4 times more Protein than Raw Enoki Mushrooms.
• 5 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6