Comparing Nutrients in 14 ounces Maitake Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Maitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	4.24% 123kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	200% 64g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	12.8% 9.25g	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	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	% 6.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.25g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Maitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	431% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	22% 87.3μg	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	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	743% 4457IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Maitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	769% 6.9mg	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	15% 1.2mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	211% 4.85mg	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	42% 294mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Maitake Mushrooms versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Maitake Mushrooms vs Brazilnuts:

• 14 ounces of Maitake Mushrooms have 6.9 times more Vitamin B2, 22.3 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin D than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6 and 565 times more Vitamin E than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Maitake Mushrooms have insufficient amounts of Vitamin E
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin D
• Both Raw Maitake Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Maitake Mushrooms vs Brazilnuts:

• 14 ounces of Maitake Mushrooms have 26.4 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 160 times more Calcium, 6.9 times more Copper, 8.1 times more Iron, 37.6 times more Magnesium, 20.7 times more Manganese, 9.8 times more Phosphorus, 3.2 times more Potassium, 871.4 times more Selenium and 5.4 times more Zinc than Raw Maitake Mushrooms.
• 14 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 21.3 times more Energy, 353.2 times more Fat, 537.8 times more Saturated Fat, more Omega 3, 270.7 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Fiber and 7.4 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Brazilnuts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6