Comparing Nutrients in 1 pound Stir-Fried White Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried White Mushrooms	43%	9%	48%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Stir-Fried White Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	89.5% 34g	38g per day for Men 19-50 years
Protein	29% 16.2g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried White 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	36.3% 0.44mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.58mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	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	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Stir-Fried White Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	147% 1.3mg	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	14% 1.13mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	53% 1796mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	11% 413g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried White Mushrooms VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried White 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 Stir-Fried White Mushrooms vs Brazilnuts:

• 1 pound of Stir-Fried White Mushrooms has 13.2 times more Vitamin B2, 13.5 times more Vitamin B3 and 7.9 times more Vitamin B5 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.4 times more Vitamin B1, 2.4 times more Vitamin B6 and more Vitamin E than Stir-Fried White Mushrooms.
• Both Stir-Fried White Mushrooms and Brazilnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Stir-Fried White Mushrooms have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Stir-Fried White Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Stir-Fried White Mushrooms vs Brazilnuts:

• 1 pound of Stir-Fried White Mushrooms has 26.6 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 40 times more Calcium, 6 times more Copper, 9.7 times more Iron, 34.2 times more Magnesium, 26 times more Manganese, 6.9 times more Phosphorus, 1.7 times more Potassium, 137.9 times more Selenium and 7.1 times more Zinc than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 25.3 times more Energy, 203.3 times more Fat, 403.4 times more Saturated Fat, more Omega 3, 152.3 times more Omega 6, 2.9 times more Carbohydrate, more Sugars, 4.2 times more Fiber and 4 times more Protein than Stir-Fried White Mushrooms.
• 1 pound of Stir-Fried White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6