Comparing Nutrients in 100 grams Dried Beechnuts VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Dried Beechnuts	White Mushrooms	Recommended Dietary Allowance
Energy	20% 576kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.16% 0.05g	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	0.94% 0.16g	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	2.5% 3.26g	130g per day for Men 19-50 years
Sugars	NA	2.73% 1.98g	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	0.23% 0.17g	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	% 1.48g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	2.63% 1g	38g per day for Men 19-50 years
Protein	11% 6.2g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.2% 9.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.2% 15.5mg	2.33% 2.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.17% 7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.067% 0.01mg	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	White Mushrooms	Recommended Dietary Allowance
Calcium	0.1% 1mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	35.3% 0.32mg	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	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	2.04% 0.047mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.3μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS White Mushrooms per 100 g

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

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

• 100 grams of Dried Beechnuts have 3.8 times more Vitamin B1, 6.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 7.4 times more Vitamin C than White Mushrooms.
• While 100 g of Raw White Mushrooms contain 4.1 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and White Mushrooms provide similar amounts of Vitamin B2 per 100 grams.
• Both Dried Beechnuts as well as Raw White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Dried Beechnuts have 2.1 times more Copper, 4.9 times more Iron, 28.5 times more Manganese, 3.2 times more Potassium and 7.6 times more Sodium than White Mushrooms.
• While 100 g of Raw White Mushrooms contain more Magnesium, more Phosphorus, 1.4 times more Zinc and 14 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 White Mushrooms lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 26.2 times more Energy, 147.1 times more Fat, 114.4 times more Saturated Fat, more Omega 3, 114.9 times more Omega 6, 10.3 times more Carbohydrate and 2 times more Protein than White Mushrooms.
• 100 grams of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6