Comparing Nutrients in 1 kilogram Brazilnuts VS Enoki Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Enoki Mushrooms	24%	6%	70%

Macro Nutrients

	Brazilnuts	Enoki Mushrooms	Recommended Dietary Allowance
Energy	227% 6590kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	60% 78g	130g per day for Men 19-50 years
Sugars	32% 23.3g	3.03% 2.2g	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	% 0g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0g	g per day for Men 19-50 years
Fiber	197% 75g	71% 27g	38g per day for Men 19-50 years
Protein	256% 143g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	440% 70.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	270% 13.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	417% 125μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	120% 480μg	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	7.78% 7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	8.33% 50IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	0.67% 0.1mg	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

	Brazilnuts	Enoki Mushrooms	Recommended Dietary Allowance
Calcium	160% 1600mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	119% 1.07mg	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	304% 24.3mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	32.6% 0.75mg	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	1036% 7250mg	150% 1050mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	106% 3590mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Enoki Mushrooms per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Enoki Mushrooms:

• 1 kilogram of Brazilnuts has 2.7 times more Vitamin B1 and 565 times more Vitamin E than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 5.7 times more Vitamin B2, 23.8 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Enoki Mushrooms provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• 1 kilogram of Enoki Mushrooms have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Enoki Mushrooms have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Enoki Mushrooms:

• 1 kilogram of Brazilnuts has more Calcium, 16.3 times more Copper, 2.1 times more Iron, 23.5 times more Magnesium, 16.3 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 871.4 times more Selenium and 6.2 times more Zinc than Enoki Mushrooms.
• While 1 kg of Raw Enoki Mushrooms contains 25.8 times more Water than Dried Brazilnuts.
• 1 kilogram of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 17.8 times more Energy, 231.4 times more Fat, 597.6 times more Saturated Fat, 297.1 times more Omega 6, 1.5 times more Carbohydrate, 10.6 times more Sugars, 2.8 times more Fiber and 5.4 times more Protein than Enoki Mushrooms.
• Both Brazilnuts and Enoki Mushrooms offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6