Comparing Nutrients in 7 ounces Dried Beechnuts VS Brown Mushrooms, Italian, Or Crimini

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%

Macro Nutrients

	Dried Beechnuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Energy	39.4% 1143kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	6.56% 8.53g	130g per day for Men 19-50 years
Sugars	NA	4.7% 3.4g	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	NA	3.13% 1.2g	38g per day for Men 19-50 years
Protein	22% 12.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	74.8% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	83.3% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Brown Mushrooms, Italian, Or Crimini	Recommended Dietary Allowance
Calcium	0.2% 2mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	110% 0.99mg	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	61% 4.9mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	12.3% 0.28mg	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	0% 0mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Brown Mushrooms, Italian, Or Crimini per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Dried Beechnuts have 3.2 times more Vitamin B1, 6.2 times more Vitamin B6, 4.5 times more Vitamin B9 and more Vitamin C than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain 1.3 times more Vitamin B2, 4.3 times more Vitamin B3, 1.6 times more Vitamin B5 and more Vitamin B12 than Dried Beechnuts.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• 7 ounces of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Brown Mushrooms, Italian, Or Crimini:

• 7 ounces of Dried Beechnuts have 1.3 times more Copper, 6.2 times more Iron, 9.4 times more Manganese, 2.3 times more Potassium and 6.3 times more Sodium than Brown Mushrooms, Italian, Or Crimini.
• While 7 oz of Raw Brown Mushrooms, Italian, Or Crimini contain more Magnesium, more Phosphorus, 3.1 times more Zinc and 14 times more Water than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 26.2 times more Energy, 500 times more Fat, 408.5 times more Saturated Fat, more Omega 3, 459.8 times more Omega 6, 7.8 times more Carbohydrate and 2.5 times more Protein than Brown Mushrooms, Italian, Or Crimini.
• 7 ounces of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3 and Omega 6