Comparing Nutrients in 7 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	1.5% 43.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	1.73% 0.29g	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	5.9% 7.68g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	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	1.34% 0.97g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	39% 15g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	50.7% 28.4g	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	9.76% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	15.4% 0.2mg	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	14% 55.6μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	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	3.3% 20IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	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

	Portabella Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	7.7% 0.62mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	NA	178% 746mg	420mg per day for Men 19-50 years
Manganese	5.95% 0.14mg	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	30.6% 214mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.98% 184g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Portabella Mushrooms VS Brazilnuts per 7 oz

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

• 7 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 7 oz of Dried Brazilnuts contain 10.5 times more Vitamin B1 and 282.5 times more Vitamin E than Raw Portabella Mushrooms.
• 7 ounces of Portabella Mushrooms have insufficient amounts of Vitamin E
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Portabella Mushrooms vs Brazilnuts:

• 7 ounces of Portabella Mushrooms have 27.1 times more Water than Brazilnuts.
• While 7 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.
• 7 ounces of Portabella Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 ounces of Portabella Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Portabella Mushrooms VS Brazilnuts

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

Portabella mushrooms are a good source of B vitamins, potassium, and antioxidants, which can support heart health, boost immunity, and reduce inflammation. On the other hand, Brazil nuts are high in selenium, which is important for thyroid function and immune health. Both are nutritious options, but portabella mushrooms offer a wider range of nutrients and are lower in calories compared to Brazil nuts.

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

Both Portabella mushrooms and Brazil nuts can be beneficial for weight loss due to their nutrient profiles. Portabella mushrooms are low in calories and high in fiber, making them a great option for adding volume to meals without adding excess calories. On the other hand, Brazil nuts are high in healthy fats, protein, and selenium, which can help support metabolism and overall health. Incorporating a variety of nutrient-dense foods like Portabella mushrooms and Brazil nuts into a balanced diet can support weight loss efforts.

Should I eat more Portabella 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. Portabella mushrooms are a good source of protein, but Brazil nuts are higher in protein and also provide essential nutrients like selenium. Including both in your diet can help support muscle growth and overall health.

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

Producing Portabella mushrooms has a lower environmental impact compared to Brazil nuts. Mushrooms require less water, land, and resources to grow, making them a more sustainable option. Additionally, mushrooms can be grown indoors in controlled environments, reducing the need for pesticides and minimizing transportation emissions. Brazil nuts, on the other hand, are typically harvested from wild trees in the Amazon rainforest, which can contribute to deforestation and habitat destruction.