Comparing Nutrients in 7 ounces Enoki Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	NA	38g per day for Men 19-50 years
Protein	9.43% 5.28g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	56% 224μg	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	34% 30.8mg	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	0.13% 0.02mg	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 Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	148% 1.33mg	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	28.5% 2.3mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	116% 2.66mg	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	29.8% 208mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms versus 7 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Dried Beechnuts:

• 7 ounces of Enoki Mushrooms have 8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Dried Beechnuts:

• 7 ounces of Enoki Mushrooms have more Magnesium, more Phosphorus, 1.8 times more Zinc and 13.4 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.3 times more Copper, 2.1 times more Iron, 17.9 times more Manganese, 2.8 times more Potassium and 12.7 times more Sodium than Raw Enoki Mushrooms.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Enoki Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 15.6 times more Energy, 172.4 times more Fat, 211.8 times more Saturated Fat, 41.5 times more Omega 3, 224.3 times more Omega 6, 4.3 times more Carbohydrate and 2.3 times more Protein than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Enoki Mushrooms VS Dried Beechnuts

What are the health benefits of Enoki Mushrooms compared to Dried Beechnuts?

Enoki mushrooms are low in calories and fat, high in fiber, and a good source of vitamins and minerals such as B vitamins, potassium, and selenium. They also contain antioxidants that may help boost the immune system and reduce inflammation. Dried beech nuts, on the other hand, are high in calories and fat, and may not offer the same nutritional benefits as enoki mushrooms. It is important to choose a variety of plant-based foods to ensure a well-rounded and balanced diet.

Can I lose weight easier by eating more Enoki Mushrooms or Dried Beechnuts?

Both enoki mushrooms and dried beech nuts can be part of a healthy diet for weight loss due to their low calorie and high fiber content. However, enoki mushrooms are lower in calories and higher in water content, making them a more weight-loss friendly option compared to dried beech nuts, which are higher in calories and fat. Incorporating more enoki mushrooms into your diet can help you feel full and satisfied while keeping your calorie intake low, which may support weight loss efforts.

Should I eat more Enoki Mushrooms or more Dried Beechnuts to gain more muscles while training consistently?

Enoki mushrooms are low in calories and a good source of protein, fiber, and vitamins, making them a great addition to a muscle-building diet. Dried beech nuts are also nutrient-dense and provide healthy fats, protein, and fiber. Both can be beneficial for muscle growth when included in a balanced diet, but it's important to also focus on consuming an adequate amount of protein from a variety of plant-based sources to support muscle development during training.

What is the environmental impact of producing Enoki Mushrooms compared to Dried Beechnuts?

Enoki mushrooms have a lower environmental impact compared to dried beechnuts. Enoki mushrooms require less water, land, and resources to grow, making them a more sustainable option. Additionally, mushrooms have a shorter growth cycle and produce fewer greenhouse gas emissions compared to nuts.