Comparing Nutrients in 100 grams Brazilnuts VS Oyster Mushrooms

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Brazilnuts	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.84% 0.3mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.5% 7.04μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	9.5% 38μg	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	4.83% 29IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.7% 5.65mg	0% 0mg	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	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	16% 160mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	27% 0.24mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	89.5% 376mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	4.9% 0.11mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	3485% 1917μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.092% 3.42g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Oyster Mushrooms per 100 g

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

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

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

Comparing minerals per 100 grams for Brazilnuts vs Oyster Mushrooms:

• 100 grams of Brazilnuts have 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 Oyster Mushrooms.
• While 100 g of Raw Oyster Mushrooms contain 26.1 times more Water than Dried Brazilnuts.
• 100 grams of Oyster Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brazilnuts have 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 Oyster Mushrooms.
• 100 grams of Oyster Mushrooms provide inadequate amounts of Energy, Omega 3 and Omega 6