Comparing Nutrients in 5 ounces Portabella Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Portabella Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	0.96% 0.69g	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	% 2.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	5.34% 3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	6.97% 0.084mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	74.6% 0.97mg	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	9.92% 39.7μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	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

	Portabella Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	106% 0.95mg	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	5.5% 0.44mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	NA	0% 0mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	82.6% 1.9mg	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	22% 153mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Portabella Mushrooms vs Dried Beechnuts:

• 5 ounces of Portabella Mushrooms have 5.1 times more Vitamin B3, 1.2 times more Vitamin B5 and more Vitamin B12 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 5.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.6 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin C
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Raw Portabella Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Portabella Mushrooms vs Dried Beechnuts:

• 5 ounces of Portabella Mushrooms have more Phosphorus, 1.5 times more Zinc and 14.1 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.3 times more Copper, 7.9 times more Iron, 19.4 times more Manganese, 2.8 times more Potassium and 4.2 times more Sodium than Raw Portabella Mushrooms.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Raw Portabella Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 26.2 times more Energy, 142.9 times more Fat, 571.9 times more Saturated Fat, more Omega 3, 124.3 times more Omega 6, 8.7 times more Carbohydrate and 2.9 times more Protein than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6