Comparing Nutrients in 100 grams Enoki Mushrooms VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.28% 37kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	4.75% 2.66g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	41.7% 12.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	28.3% 113μg	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	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.83% 5IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	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

	Enoki Mushrooms	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0% 0mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	74.4% 0.67mg	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	14.4% 1.15mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3.26% 0.075mg	58.3% 1.34mg	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	15% 105mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Dried Beechnuts per 100 g

Compare the macro and micronutrient content in 100 g of Enoki Mushrooms versus 100 g of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Enoki Mushrooms vs Dried Beechnuts:

• 100 grams of Enoki Mushrooms have 8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Raw Enoki Mushrooms.
• 100 grams of Enoki Mushrooms have insufficient amounts of Vitamin C
• Both Raw Enoki Mushrooms as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Enoki Mushrooms vs Dried Beechnuts:

• 100 grams of Enoki Mushrooms have more Magnesium, more Phosphorus, 1.8 times more Zinc and 13.4 times more Water than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 6.3 times more Copper, 2.1 times more Iron, 17.9 times more Manganese, 2.8 times more Potassium and 12.7 times more Sodium than Raw Enoki Mushrooms.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Enoki Mushrooms as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Beechnuts contain 15.6 times more Energy, 172.4 times more Fat, 211.8 times more Saturated Fat, 41.5 times more Omega 3, 224.3 times more Omega 6, 4.3 times more Carbohydrate and 2.3 times more Protein than Raw Enoki Mushrooms.
• 100 grams of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6