Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Shiitake Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	20.3% 587kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	115% 150g	51% 66.5g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	NA	38g per day for Men 19-50 years
Protein	34% 19g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake 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	49.6% 0.6mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	104% 1.36mg	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	81% 323μg	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	7.7% 6.95mg	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	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

	Dried Shiitake Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	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	42.7% 3.4mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	83.3% 583mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Dried Beechnuts per 7 oz

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

• 7 ounces of Dried Shiitake Mushrooms have 3.4 times more Vitamin B2, 16.1 times more Vitamin B3, 23.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.4 times more Vitamin C than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dried Beechnuts provide similar amounts of Vitamin B1 per seven ounces.
• Both Dried Shiitake Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Shiitake Mushrooms have 7.7 times more Copper, more Magnesium, more Phosphorus, 1.5 times more Potassium and 21.3 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Iron and 2.9 times more Sodium than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Dried Beechnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Shiitake Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 2.2 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Energy, 50.5 times more Fat, 25.4 times more Saturated Fat, 130.8 times more Omega 3 and 133.3 times more Omega 6 than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Shiitake Mushrooms VS Dried Beechnuts

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

Dried Shiitake mushrooms are a good source of B vitamins, minerals, and antioxidants, which can support immune function, heart health, and reduce inflammation. On the other hand, dried Beechnuts are high in healthy fats, protein, and fiber, which can promote satiety and support brain health. Both can be beneficial in a balanced vegan diet, but Shiitake mushrooms may offer more diverse nutrients.

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

Both dried Shiitake mushrooms and dried Beechnuts can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, Shiitake mushrooms are lower in calories and higher in fiber compared to Beechnuts, making them a better choice for weight loss. Including a variety of plant-based foods like Shiitake mushrooms in your diet can help you feel full and satisfied while supporting your weight loss goals.

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

Dried Shiitake mushrooms are a good source of protein, fiber, and essential nutrients, but they are not as high in protein as dried beech nuts. If your goal is to gain muscle while training consistently, you may want to consider incorporating more dried beech nuts into your diet due to their higher protein content. However, both can be part of a balanced vegan diet to support muscle growth when combined with other protein-rich foods.

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

Dried Shiitake Mushrooms have a lower environmental impact compared to Dried Beechnuts. Mushroom cultivation generally requires less water, land, and resources than nut production. Additionally, mushrooms have a shorter growth cycle and can be grown indoors, reducing the need for deforestation. Overall, choosing Dried Shiitake Mushrooms over Dried Beechnuts can be a more sustainable choice for the environment.