Comparing Nutrients in 5 ounces White Mushrooms VS 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	1.08% 31kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	1.33% 0.23g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.55% 4.62g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	7.82% 4.38g	15.7% 8.8g	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	9.57% 0.11mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	NA	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

	White Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	8.86% 0.71mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	17.4% 122mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of White 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 White Mushrooms vs Dried Beechnuts:

• 5 ounces of White Mushrooms have 4.1 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.8 times more Vitamin B1, 6.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.4 times more Vitamin C than Raw White Mushrooms.
• Both White Mushrooms and Dried Beechnuts provide similar amounts of Vitamin B2 per five ounces.
• Both Raw White Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of White Mushrooms have more Magnesium, more Phosphorus, 1.4 times more Zinc and 14 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.1 times more Copper, 4.9 times more Iron, 28.5 times more Manganese, 3.2 times more Potassium and 7.6 times more Sodium than Raw White Mushrooms.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw White 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, 147.1 times more Fat, 114.4 times more Saturated Fat, more Omega 3, 114.9 times more Omega 6, 10.3 times more Carbohydrate and 2 times more Protein than Raw White Mushrooms.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6