Comparing Nutrients in 7 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	1.5% 43.7kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	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	1.87% 0.32g	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	4.98% 6.47g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	5.22% 2g	39% 15g	38g per day for Men 19-50 years
Protein	11% 6.13g	50.7% 28.4g	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	13.4% 0.16mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	60% 18μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.63% 4.17mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.3% 14IU	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

	White Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	12.4% 0.99mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	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	24.4% 171mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.96% 183g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Brazilnuts per 7 oz

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

• 7 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 7 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 seven ounces.
• 7 ounces of White Mushrooms have insufficient amounts of Vitamin E
• 7 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 seven ounces.

Comparing minerals per 7 ounces for White Mushrooms vs Brazilnuts:

• 7 ounces of White Mushrooms have 27 times more Water than Brazilnuts.
• While 7 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.
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about White Mushrooms VS Brazilnuts

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

White mushrooms are a good source of B vitamins, potassium, and antioxidants, which can support immune function, heart health, and overall well-being. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. Both can be part of a healthy vegan diet, but it's important to consume a variety of foods to ensure you're getting a wide range of nutrients.

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

Both white mushrooms and Brazil nuts can be beneficial for weight loss, but they work in different ways. White mushrooms are low in calories and high in fiber, making them a great option for adding volume to your meals without adding extra calories. On the other hand, Brazil nuts are high in healthy fats and selenium, which can help support metabolism and thyroid function. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like white mushrooms and Brazil nuts can support your weight loss goals.

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

To gain more muscles while training consistently, it is recommended to consume more Brazil nuts. Brazil nuts are a good source of selenium, which is important for muscle function and recovery. Additionally, they provide protein, healthy fats, and other essential nutrients that support muscle growth. White mushrooms are also a nutritious food, but Brazil nuts may be more beneficial for muscle building in this context.

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

White mushrooms have a lower environmental impact compared to Brazil nuts. Mushroom production generally requires less land, water, and resources than nut production. Additionally, mushrooms can be grown in controlled indoor environments, reducing the need for pesticides and minimizing waste. Brazil nuts, on the other hand, are typically harvested from wild rainforest trees, which can contribute to deforestation and habitat destruction. Overall, choosing white mushrooms over Brazil nuts can be a more sustainable choice for the environment.