Comparing Nutrients in 5 ounces Portabella Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Portabella Mushrooms	31%	12%	57%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Portabella Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	13% 16.6g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	4.56% 3.3g	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	0.96% 0.69g	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	% 2.85g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.3g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.34% 3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Portabella 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	6.97% 0.084mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	11% 0.14mg	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	9.92% 39.7μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.36% 14IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	53.4% 8mg	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

	Portabella Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	275% 2.47mg	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	5.5% 0.44mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	NA	127% 533mg	420mg per day for Men 19-50 years
Manganese	4.25% 0.098mg	75.4% 1.73mg	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	22% 153mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Portabella Mushrooms versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Portabella Mushrooms vs Brazilnuts:

• 5 ounces of Portabella Mushrooms have 3.7 times more Vitamin B2, 15.2 times more Vitamin B3, 6.2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 10.5 times more Vitamin B1 and 282.5 times more Vitamin E than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin B12
• Both Raw Portabella Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Portabella Mushrooms vs Brazilnuts:

• 5 ounces of Portabella Mushrooms have 27.1 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 53.3 times more Calcium, 6.1 times more Copper, 7.8 times more Iron, 17.7 times more Manganese, 6.7 times more Phosphorus, 1.8 times more Potassium, 103.1 times more Selenium and 7.7 times more Zinc than Raw Portabella Mushrooms.
• 5 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 30 times more Energy, 191.7 times more Fat, 1613.4 times more Saturated Fat, more Omega 3, 164.6 times more Omega 6, 3 times more Carbohydrate, 5.8 times more Fiber and 6.8 times more Protein than Raw Portabella Mushrooms.
• Both Portabella Mushrooms and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6