Comparing Nutrients in 100 grams 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	20% 576kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	4.7% 6.1g	130g per day for Men 19-50 years
Sugars	NA	1.53% 1.1g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	6.05% 2.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.5% 7.04μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	9.5% 38μg	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	17.2% 15.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	4.83% 29IU	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	0.1% 1mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	27% 0.24mg	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	30.8% 2.46mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	4.9% 0.11mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	NA	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Oyster Mushrooms per 100 g

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

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

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

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

• 100 grams 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 100 g of Raw Oyster Mushrooms contain more Magnesium, more Phosphorus, 2.1 times more Zinc and 13.5 times more Water than Dried Beechnuts.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6