Comparing Nutrients in 500 calories Brazilnuts VS Grilled Portabella Mushrooms

Weight per 500 calories

• Brazilnuts: 76g
• Grilled Portabella Mushrooms: 1724g

Brazilnuts have 22.7 times more energy per 100g than Grilled Portabella Mushrooms. It has very high energy density when compared to other foods. Grilled Portabella Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Grilled Portabella Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Grilled Portabella Mushrooms	36%	14%	50%

Macro Nutrients

	Brazilnuts	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	59% 76.6g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	53.7% 39g	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	% 39g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.7g	100% 38g	38g per day for Men 19-50 years
Protein	19.4% 11g	101% 56.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	534% 6.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	674% 108mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	638% 191μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.17% 16.7μg	82% 328μg	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	0.59% 0.53mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40.2% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	0% 0mg	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	Grilled Portabella Mushrooms	Recommended Dietary Allowance
Calcium	12% 121mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	745% 6.7mg	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	23% 1.84mg	86.2% 6.9mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	50.2% 1.16mg	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	78.6% 550mg	333% 2328mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	222% 7534mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	687% 378μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	12.6% 190mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	102% 11.2mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	42.2% 1563g	3700g per day for Men 19-50 years

Brazilnuts VS Grilled Portabella Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Grilled Portabella Mushrooms?

Lets compare vitamin content per 500 calories of Brazilnuts vs Grilled Portabella Mushrooms:

• 500 calories of Brazilnuts have more Vitamin E than Grilled Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms contain 2.7 times more Vitamin B1, 261.7 times more Vitamin B2, 481.8 times more Vitamin B3, 155.6 times more Vitamin B5, 27.4 times more Vitamin B6, 19.6 times more Vitamin B9 and more Vitamin D than Dried Brazilnuts.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin D
• 500 calories of Grilled Portabella Mushrooms have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Grilled Portabella Mushrooms have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Grilled Portabella Mushrooms:

• 500 calories of Brazilnuts have 2.3 times more Calcium, 1.3 times more Magnesium and 3.9 times more Selenium than Grilled Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms contain 5.1 times more Copper, 3.7 times more Iron, 4.2 times more Phosphorus, 15.1 times more Potassium, 83.3 times more Sodium, 3.6 times more Zinc and 602.4 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Grilled Portabella Mushrooms contain similar levels of Manganese per 500 calories.
• 500 calories of Grilled Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 5.1 times more Fat, 11.1 times more Saturated Fat and 4.6 times more Omega 6 than Grilled Portabella Mushrooms.
• While 500 kcal of Grilled Portabella Mushrooms contain 8.6 times more Carbohydrate, 22 times more Sugars, 6.7 times more Fiber and 5.2 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Grilled Portabella Mushrooms offer comparable quantities of Energy per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Dried Brazilnuts as well as Grilled Portabella Mushrooms provide inadequate amounts of Omega 3 in 500 calories.