Comparing Nutrients in 7 ounces Oyster Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Oyster Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	9.3% 12g	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.57g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.3% 0.69mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46.6% 14μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	9.6% 57.5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Oyster Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	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	33% 2.64mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	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	34% 238mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Dried Beechnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oyster 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 Oyster Mushrooms vs Dried Beechnuts:

• 7 ounces of Oyster Mushrooms have 5.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.4 times more Vitamin B1, 6.2 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Dried Beechnuts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oyster Mushrooms have insufficient amounts of Vitamin C
• Both Raw Oyster Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oyster Mushrooms have more Magnesium, more Phosphorus, 2.1 times more Zinc and 13.5 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.7 times more Copper, 1.8 times more Iron, 11.9 times more Manganese, 2.4 times more Potassium and 2.1 times more Sodium than Raw Oyster Mushrooms.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Oyster 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 17.5 times more Energy, 122 times more Fat, 92.2 times more Saturated Fat, more Omega 3, 149.5 times more Omega 6, 5.5 times more Carbohydrate and 1.9 times more Protein than Raw Oyster Mushrooms.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Oyster Mushrooms VS Dried Beechnuts

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

Oyster mushrooms are a good source of protein, fiber, vitamins, and minerals, including B vitamins, potassium, and iron. They are low in calories and fat, making them a healthy addition to a balanced diet. On the other hand, dried beech nuts are high in healthy fats, protein, and fiber, but they are also calorie-dense. Both can be nutritious options, but oyster mushrooms may be a better choice for those looking to reduce calorie and fat intake.

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

Both oyster mushrooms and dried beech nuts can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, oyster mushrooms are lower in calories and higher in water content compared to dried beech nuts, making them a more weight-loss-friendly option. Additionally, oyster mushrooms are a good source of protein and various vitamins and minerals, which can help support overall health and weight loss goals.

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

Oyster mushrooms would be a better choice for gaining muscles while training consistently as they are a good source of plant-based protein and contain essential amino acids that are important for muscle growth and repair. Dried beech nuts are also nutritious but may not provide as much protein as oyster mushrooms.

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

Oyster mushrooms have a lower environmental impact compared to dried beechnuts. Oyster mushrooms require less water, land, and resources to grow, making them a more sustainable option. Additionally, oyster mushrooms can be grown on various agricultural by-products, reducing waste and promoting circular economy practices.