Comparing Nutrients in 7 ounces Dried Beechnuts VS Grilled Portabella Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Dried Beechnuts	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	39.4% 1143kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.4% 0.13g	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	2.7% 0.46g	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	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	NA	6.2% 4.5g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	11.5% 4.37g	38g per day for Men 19-50 years
Protein	22% 12.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Grilled Portabella Mushrooms	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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	73.4% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	9.43% 37.7μg	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	4.63% 27.8IU	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	85.8% 0.77mg	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	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	5.8% 0.13mg	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	38.3% 268mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	NA	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Grilled Portabella Mushrooms per 7 oz

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

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

• 7 ounces of Dried Beechnuts have 4.2 times more Vitamin B1, 5.6 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain 7.1 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Grilled Portabella Mushrooms provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Grilled Portabella Mushrooms have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Grilled Portabella Mushrooms:

• 7 ounces of Dried Beechnuts have 1.7 times more Copper, 6.2 times more Iron, 20 times more Manganese, 2.3 times more Potassium and 3.5 times more Sodium than Grilled Portabella Mushrooms.
• While 7 oz of Grilled Portabella Mushrooms contain more Magnesium, more Phosphorus, 1.8 times more Zinc and 13.7 times more Water than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Grilled Portabella Mushrooms lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 19.9 times more Energy, 86.2 times more Fat, 89.4 times more Saturated Fat, more Omega 3, 79.3 times more Omega 6, 7.5 times more Carbohydrate and 1.9 times more Protein than Grilled Portabella Mushrooms.
• 7 ounces of Grilled Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6