Comparing Nutrients in 7 ounces Dried Beechnuts VS Oyster Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Beechnuts	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	51% 2.56mg	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	46.6% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	19% 75.4μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	9.6% 57.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	54% 0.48mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	9.75% 0.22mg	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	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oyster Mushrooms per 7 oz

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

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

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

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

• 7 ounces of Dried Beechnuts have 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 Oyster Mushrooms.
• While 7 oz of Raw Oyster Mushrooms contain more Magnesium, more Phosphorus, 2.1 times more Zinc and 13.5 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 Oyster Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 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 Oyster Mushrooms.
• 7 ounces of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6