Comparing Nutrients in 5 ounces White Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Brazilnuts	8%	85%	7%

Macro Nutrients

	White Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	1.08% 31kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	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% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	3.55% 4.62g	13% 16.6g	130g per day for Men 19-50 years
Sugars	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.3g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	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	9.57% 0.11mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	7.8% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.3% 2.98mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.65% 9.92IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	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

	White Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	8.86% 0.71mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	2.9% 0.067mg	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	17.4% 122mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of White 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 White Mushrooms vs Brazilnuts:

• 5 ounces of White Mushrooms have 11.5 times more Vitamin B2, 12.2 times more Vitamin B3, 8.2 times more Vitamin B5 and 3 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 565 times more Vitamin E than Raw White Mushrooms.
• Both White Mushrooms and Brazilnuts provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of White Mushrooms have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw White Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for White Mushrooms vs Brazilnuts:

• 5 ounces of White Mushrooms have 27 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 53.3 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 41.8 times more Magnesium, 26 times more Manganese, 8.4 times more Phosphorus, 2.1 times more Potassium, 206.1 times more Selenium and 7.8 times more Zinc than Raw White Mushrooms.
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 30 times more Energy, 197.4 times more Fat, 322.7 times more Saturated Fat, more Omega 3, 152.3 times more Omega 6, 3.6 times more Carbohydrate, 7.5 times more Fiber and 4.6 times more Protein than Raw White Mushrooms.
• Both White Mushrooms and Brazilnuts offer comparable quantities of Sugars per five ounces.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6