Comparing Nutrients in 100 grams Oyster Mushrooms VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oyster Mushrooms	Brazilnuts	Recommended Dietary Allowance
Energy	1.14% 33kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.1g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	3.2% 2.33g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.33g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	7.77% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.5% 7.04μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	5.5% 22μg	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	0.78% 0.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.83% 29IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	37.7% 5.65mg	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

	Oyster Mushrooms	Brazilnuts	Recommended Dietary Allowance
Calcium	0.3% 3mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	194% 1.74mg	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	16.6% 1.33mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	4.9% 0.11mg	53% 1.22mg	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	17% 120mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Oyster Mushrooms versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oyster Mushrooms vs Brazilnuts:

• 100 grams of Oyster Mushrooms have 10 times more Vitamin B2, 16.8 times more Vitamin B3, 7 times more Vitamin B5, 1.7 times more Vitamin B9 and more Vitamin D than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 4.9 times more Vitamin B1 and more Vitamin E than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Brazilnuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oyster Mushrooms have insufficient amounts of Vitamin E
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin D
• Both Raw Oyster Mushrooms as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oyster Mushrooms vs Brazilnuts:

• 100 grams of Oyster Mushrooms have 26.1 times more Water than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 53.3 times more Calcium, 7.1 times more Copper, 1.8 times more Iron, 20.9 times more Magnesium, 10.8 times more Manganese, 6 times more Phosphorus, 1.6 times more Potassium, 737.3 times more Selenium and 5.3 times more Zinc than Raw Oyster Mushrooms.
• 100 grams of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Brazilnuts contain 20 times more Energy, 163.7 times more Fat, 260.2 times more Saturated Fat, more Omega 3, 198.1 times more Omega 6, 1.9 times more Carbohydrate, 2.1 times more Sugars, 3.3 times more Fiber and 4.3 times more Protein than Raw Oyster Mushrooms.
• 100 grams of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6