Comparing Nutrients in 7 ounces Dried Shiitake Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Shiitake Mushrooms	11%	3%	86%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Shiitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	20.3% 587kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	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	115% 150g	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	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	% 4.62g	g per day for Men 19-50 years
Fiber	60% 23g	39% 15g	38g per day for Men 19-50 years
Protein	34% 19g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dried Shiitake 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	49.6% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	869% 43.5mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	81% 323μg	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	7.7% 6.95mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	51% 306IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	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

	Dried Shiitake Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	2.2% 22mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1139% 10.2mg	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	42.7% 3.4mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	83.3% 583mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	89.5% 3044mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	138% 15.2mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Shiitake Mushrooms VS Brazilnuts per 7 oz

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

• 7 ounces of Dried Shiitake Mushrooms have 36.3 times more Vitamin B2, 47.8 times more Vitamin B3, 119 times more Vitamin B5, 9.6 times more Vitamin B6, 7.4 times more Vitamin B9, 5 times more Vitamin C and more Vitamin D than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.1 times more Vitamin B1 and more Vitamin E than Dried Shiitake Mushrooms.
• 7 ounces of Dried Shiitake Mushrooms have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin D
• Both Dried Shiitake Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dried Shiitake Mushrooms vs Brazilnuts:

• 7 ounces of Dried Shiitake Mushrooms have 3 times more Copper, 2.3 times more Potassium and 1.9 times more Zinc than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 14.5 times more Calcium, 1.4 times more Iron, 2.8 times more Magnesium, 2.5 times more Phosphorus and 41.6 times more Selenium than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Brazilnuts contain similar levels of Manganese per seven ounces.
• 7 ounces of Dried Shiitake Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Shiitake Mushrooms have 6.4 times more Carbohydrate and 1.5 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.2 times more Energy, 67.8 times more Fat, 71.7 times more Saturated Fat, 2.8 times more Omega 3, 176.5 times more Omega 6 and 1.5 times more Protein than Dried Shiitake Mushrooms.
• Both Dried Shiitake Mushrooms and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Dried Shiitake Mushrooms provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Dried Shiitake Mushrooms VS Brazilnuts

What are the health benefits of Dried Shiitake Mushrooms compared to Brazilnuts?

Dried Shiitake mushrooms are a good source of B vitamins, minerals like copper and selenium, and antioxidants that support immune function and may help reduce inflammation. Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be beneficial for overall health when consumed as part of a balanced diet.

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

Both dried shiitake mushrooms and Brazil nuts can be healthy additions to a weight loss diet due to their nutrient content and potential benefits. However, in terms of weight loss, it ultimately comes down to overall calorie intake and balance of nutrients in your diet. Dried shiitake mushrooms are low in calories and high in fiber, which can help you feel full and satisfied, potentially aiding in weight loss. They also contain compounds that may support metabolism and overall health. Brazil nuts are nutrient-dense and high in healthy fats, protein, and selenium. While they can be a healthy snack option, they are calorie-dense, so portion control is important when trying to lose weight. In conclusion, both dried shiitake mushrooms and Brazil nuts can be part of a balanced weight loss diet, but it's essential to consider your overall calorie intake and nutritional needs for sustainable weight loss.

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

Both dried shiitake mushrooms and Brazil nuts are nutritious foods that can support muscle gain when included in a balanced diet. However, Brazil nuts are a better source of protein and healthy fats, which are essential for muscle growth and repair. Therefore, incorporating more Brazil nuts into your diet may be more beneficial for gaining muscle while training consistently.

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

Dried Shiitake mushrooms have 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 have a shorter growth cycle and can be cultivated indoors, reducing the overall environmental footprint.