Comparing Nutrients in 7 ounces Enoki Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Enoki Mushrooms	24%	6%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	6.38% 4.62g	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	% 0.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	14% 5.36g	39% 15g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.6% 2.68mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	82.7% 25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	11% 43.7μg	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	1.54% 1.4mg	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	0.13% 0.02mg	74.7% 11.2mg	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

	Enoki Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0% 0mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	384% 3.46mg	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	28.5% 2.3mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	106% 2.43mg	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	29.8% 208mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Enoki Mushrooms VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Enoki Mushrooms versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Enoki Mushrooms vs Brazilnuts:

• 7 ounces of Enoki Mushrooms have 5.7 times more Vitamin B2, 23.8 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.7 times more Vitamin B1 and 565 times more Vitamin E than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Enoki Mushrooms have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Enoki Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Enoki Mushrooms vs Brazilnuts:

• 7 ounces of Enoki Mushrooms have 25.8 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain more Calcium, 16.3 times more Copper, 2.1 times more Iron, 23.5 times more Magnesium, 16.3 times more Manganese, 6.9 times more Phosphorus, 1.8 times more Potassium, 871.4 times more Selenium and 6.2 times more Zinc than Raw Enoki Mushrooms.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 17.8 times more Energy, 231.4 times more Fat, 597.6 times more Saturated Fat, 297.1 times more Omega 6, 1.5 times more Carbohydrate, 10.6 times more Sugars, 2.8 times more Fiber and 5.4 times more Protein than Raw Enoki Mushrooms.
• Both Enoki Mushrooms and Brazilnuts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Enoki Mushrooms VS Brazilnuts

What are the health benefits of Enoki Mushrooms compared to Brazilnuts?

Enoki mushrooms are low in calories and fat, high in fiber, and a good source of B vitamins, potassium, and antioxidants. They can support immune function and promote gut health. Brazil nuts, on the other hand, are rich in selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both can be beneficial in a balanced vegan diet, offering different nutrients to support overall health.

Can I lose weight easier by eating more Enoki Mushrooms or Brazilnuts?

Both Enoki mushrooms and Brazil nuts can be beneficial for weight loss due to their nutrient profiles. Enoki mushrooms are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Brazil nuts are high in healthy fats, protein, and selenium, which can support metabolism and overall health. Incorporating a variety of whole plant foods, including Enoki mushrooms and Brazil nuts, can contribute to weight loss when combined with a balanced diet and regular physical activity.

Should I eat more Enoki Mushrooms or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Enoki mushrooms are low in protein, so it would be more beneficial to include Brazil nuts in your diet as they are a good source of protein, healthy fats, and essential nutrients like selenium, which can support muscle growth and recovery. Additionally, incorporating a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help you meet your muscle-building goals.

What is the environmental impact of producing Enoki Mushrooms compared to Brazilnuts?

Enoki mushrooms have a lower environmental impact compared to Brazil nuts. Enoki mushrooms require less water, land, and resources to grow, making them a more sustainable option. Brazil nuts, on the other hand, are typically harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing Enoki mushrooms over Brazil nuts can help reduce your environmental footprint.