Comparing Nutrients in 1 kilogram Brown Mushrooms, Italian, Or Crimini VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Brown Mushrooms, Italian, Or Crimini	36%	3%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Brown Mushrooms, Italian, Or Crimini	Brazilnuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	504% 161g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	90% 117g	130g per day for Men 19-50 years
Sugars	23.7% 17g	32% 23.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	15.8% 6g	197% 75g	38g per day for Men 19-50 years
Protein	44.6% 25g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Brown Mushrooms, Italian, Or Crimini	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	377% 4.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.6% 1.1mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	420% 126μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5% 30IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	377% 56.5mg	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

	Brown Mushrooms, Italian, Or Crimini	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 180mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	1937% 17.4mg	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	50% 4mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.42mg	532% 12.2mg	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	171% 1200mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	132% 4480mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	473% 260μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	25% 921g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Mushrooms, Italian, Or Crimini VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Brown Mushrooms, Italian, Or Crimini versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brown Mushrooms, Italian, Or Crimini vs Brazilnuts:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 14 times more Vitamin B2, 12.9 times more Vitamin B3, 8.2 times more Vitamin B5 and more Vitamin B12 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.5 times more Vitamin B1 and 565 times more Vitamin E than Raw Brown Mushrooms, Italian, Or Crimini.
• Both Brown Mushrooms, Italian, Or Crimini and Brazilnuts provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Brown Mushrooms, Italian, Or Crimini as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brown Mushrooms, Italian, Or Crimini vs Brazilnuts:

• 1 kilogram of Brown Mushrooms, Italian, Or Crimini has 26.9 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8.9 times more Calcium, 3.5 times more Copper, 6.1 times more Iron, 41.8 times more Magnesium, 8.6 times more Manganese, 6 times more Phosphorus, 1.5 times more Potassium, 73.7 times more Selenium and 3.7 times more Zinc than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Brazilnuts contains 30 times more Energy, 671 times more Fat, 1152.4 times more Saturated Fat, more Omega 3, 609.1 times more Omega 6, 2.7 times more Carbohydrate, 1.4 times more Sugars, 12.5 times more Fiber and 5.7 times more Protein than Raw Brown Mushrooms, Italian, Or Crimini.
• 1 kilogram of Brown Mushrooms, Italian, Or Crimini provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber