Comparing Nutrients in 7 ounces Brazilnuts VS Enoki Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Brazilnuts	Enoki Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	53.6% 2.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	82.7% 25μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	24% 95μg	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	1.54% 1.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	74.7% 11.2mg	0.13% 0.02mg	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

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

Nutrient Comparison: Brazilnuts VS Enoki Mushrooms per 7 oz

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

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

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

Comparing minerals per 7 ounces for Brazilnuts vs Enoki Mushrooms:

• 7 ounces of Brazilnuts have 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 Enoki Mushrooms.
• While 7 oz of Raw Enoki Mushrooms contain 25.8 times more Water than Dried Brazilnuts.
• 7 ounces of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 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 Enoki Mushrooms.
• Both Brazilnuts and Enoki Mushrooms offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6