Comparing Nutrients in 1 pound Enoki Mushrooms VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	5.8% 168kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	229% 73g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.4g	41% 53.3g	130g per day for Men 19-50 years
Sugars	1.38% 1g	14.6% 10.6g	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	% 1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.6g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	89.5% 34g	38g per day for Men 19-50 years
Protein	21.5% 12g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	189% 56.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.4% 218μg	25% 100μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.78% 22.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	171% 25.6mg	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

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	878% 7.9mg	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	65.2% 5.2mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	241% 5.55mg	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	68% 476mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	48% 1628mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 401g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Brazilnuts per 1 lb

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

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

• 1 pound of Enoki Mushrooms has 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 Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.7 times more Vitamin B1 and 565 times more Vitamin E than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Enoki Mushrooms have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Enoki Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Enoki Mushrooms vs Brazilnuts:

• 1 pound of Enoki Mushrooms has 25.8 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 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 Raw Enoki Mushrooms.
• 1 pound of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 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 Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Brazilnuts offer comparable quantities of Omega 3 per one pound.
• 1 pound of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6