Comparing Nutrients in 100 grams 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	22.7% 659kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	69% 67g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	143% 24.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	6% 7.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	0.3% 0.22g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 2.33g	% 0g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	4.75% 2.66g	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	51.4% 0.62mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	41.7% 12.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	12% 48μg	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	0.78% 0.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.83% 5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	0.067% 0.01mg	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	16% 160mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	12% 0.11mg	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	30.4% 2.43mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	3.26% 0.075mg	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	104% 725mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	4% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Enoki Mushrooms per 100 g

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

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

• 100 grams of Brazilnuts have 2.7 times more Vitamin B1 and 565 times more Vitamin E than Enoki Mushrooms.
• While 100 g 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 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Brazilnuts vs Enoki Mushrooms:

• 100 grams 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 100 g of Raw Enoki Mushrooms contain 25.8 times more Water than Dried Brazilnuts.
• 100 grams of Enoki Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 grams.
• 100 grams of Enoki Mushrooms provide inadequate amounts of Energy and Omega 6