Comparing Nutrients in 7 ounces Maitake Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Maitake Mushrooms	21%	5%	74%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Maitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	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	10.6% 14g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	% 3.45g	% 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	6.87% 3.85g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Maitake 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	24% 0.29mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.7% 13mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	216% 64.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	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	371% 2229IU	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

	Maitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	7.44% 0.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	21% 147mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	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	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Maitake Mushrooms VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Maitake 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 Maitake Mushrooms vs Brazilnuts:

• 7 ounces of Maitake Mushrooms have 6.9 times more Vitamin B2, 22.3 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin D than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.2 times more Vitamin B1, 1.8 times more Vitamin B6 and 565 times more Vitamin E than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Brazilnuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Maitake Mushrooms have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin D
• Both Raw Maitake Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Maitake Mushrooms vs Brazilnuts:

• 7 ounces of Maitake Mushrooms have 26.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 160 times more Calcium, 6.9 times more Copper, 8.1 times more Iron, 37.6 times more Magnesium, 20.7 times more Manganese, 9.8 times more Phosphorus, 3.2 times more Potassium, 871.4 times more Selenium and 5.4 times more Zinc than Raw Maitake Mushrooms.
• 7 ounces of Maitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 21.3 times more Energy, 353.2 times more Fat, 537.8 times more Saturated Fat, more Omega 3, 270.7 times more Omega 6, 1.7 times more Carbohydrate, 2.8 times more Fiber and 7.4 times more Protein than Raw Maitake Mushrooms.
• Both Maitake Mushrooms and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Maitake Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Maitake Mushrooms VS Brazilnuts

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

Maitake mushrooms are a good source of antioxidants, vitamins, and minerals, and are known for their immune-boosting and anti-inflammatory properties. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be beneficial for overall health when included in a balanced vegan diet.

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

Both Maitake mushrooms and Brazil nuts can be beneficial for weight loss, but in different ways. Maitake mushrooms are low in calories and high in fiber, which can help you feel full and satisfied with fewer calories. Brazil nuts, on the other hand, are high in healthy fats and selenium, which can support your metabolism and overall health. Incorporating a variety of nutrient-dense foods, including Maitake mushrooms and Brazil nuts, into your diet can help support weight loss efforts.

Should I eat more Maitake 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 protein-rich plant foods. Both Maitake mushrooms and Brazil nuts can be beneficial for muscle growth, but Brazil nuts are higher in protein and healthy fats, making them a better choice for muscle building. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help support muscle growth and recovery.

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

Maitake mushrooms have a lower environmental impact compared to Brazil nuts. Mushroom cultivation generally requires less water, land, and resources than nut production. Additionally, mushrooms have a shorter growth cycle, which can lead to a smaller carbon footprint. Choosing mushrooms over nuts can be a more sustainable choice for the environment.