Comparing Nutrients in 5 ounces Cooked Shiitake Mushrooms with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Shiitake Mushrooms with Salt	9%	3%	88%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Shiitake Mushrooms with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	15.7% 20.4g	13% 16.6g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Shiitake Mushrooms with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	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	7.44% 29.8μg	7.8% 31μg	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	0.47% 0.43mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.6% 39.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Cooked Shiitake Mushrooms with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	7.8% 0.62mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	5.87% 41mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	64% 35μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Shiitake Mushrooms with Salt VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Shiitake Mushrooms with Salt vs Brazilnuts:

• 5 ounces of Cooked Shiitake Mushrooms with Salt have 4.9 times more Vitamin B2, 5.1 times more Vitamin B3, 19.5 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin D than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 16.7 times more Vitamin B1 and more Vitamin E than Cooked Shiitake Mushrooms with Salt.
• Both Cooked Shiitake Mushrooms with Salt and Brazilnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin D
• Both Cooked Shiitake Mushrooms with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Shiitake Mushrooms with Salt vs Brazilnuts:

• 5 ounces of Cooked Shiitake Mushrooms with Salt have 80 times more Sodium and 24.4 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 53.3 times more Calcium, 1.9 times more Copper, 5.5 times more Iron, 26.9 times more Magnesium, 6 times more Manganese, 25 times more Phosphorus, 5.6 times more Potassium, 77.3 times more Selenium and 3.1 times more Zinc than Cooked Shiitake Mushrooms with Salt.
• 5 ounces of Cooked Shiitake Mushrooms with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Shiitake Mushrooms with Salt have 1.2 times more Carbohydrate and 1.6 times more Sugars than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 11.8 times more Energy, 305 times more Fat, 322.7 times more Saturated Fat, 12 times more Omega 3, 785.9 times more Omega 6, 3.6 times more Fiber and 9.2 times more Protein than Cooked Shiitake Mushrooms with Salt.
• 5 ounces of Cooked Shiitake Mushrooms with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6