Comparing Nutrients in 100 calories Brazilnuts VS Almond paste

Weight per 100 calories

• Brazilnuts: 15g
• Almond paste: 22g

Brazilnuts have 1.4 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 100 calories - Brazilnuts or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	6.24% 6.06g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.37% 1.8g	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	11% 7.9g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	3% 1.14g	2.76% 1.05g	38g per day for Men 19-50 years
Protein	3.9% 2.17g	3.5% 1.97g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	6.95% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	0.49% 0.025mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.18% 0.015mg	0.6% 0.008mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.83% 3.34μg	4% 16μg	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	0.12% 0.11mg	0.024% 0.022mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	19.7% 2.96mg	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	Almond paste	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	3.76% 37.6mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	11% 0.099mg	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	4.6% 0.37mg	4.37% 0.35mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	8.13% 0.19mg	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	15.7% 110mg	8.05% 56.3mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	2% 68.6mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.46mg	0.13% 1.97mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.083% 3.07g	3700g per day for Men 19-50 years

Brazilnuts VS Almond Paste Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brazilnuts or Almond paste?

Lets compare vitamin content per 100 calories of Brazilnuts vs Almond paste:

• 100 calories of Brazilnuts have 5.2 times more Vitamin B1 than Almond paste.
• While 100 kcal of Almond paste contain 17 times more Vitamin B2, 4.8 times more Vitamin B9 and 3.4 times more Vitamin E than Dried Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Almond paste have insufficient amounts of Vitamin B1
• Both Dried Brazilnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Brazilnuts vs Almond paste:

• 100 calories of Brazilnuts have 2.7 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 1.5 times more Potassium, 317.2 times more Selenium and 1.9 times more Zinc than Almond paste.
• While 100 kcal of Almond paste contain 1.5 times more Calcium than Dried Brazilnuts.
• Both Brazilnuts and Almond paste contain similar levels of Iron and Manganese per 100 calories.
• 100 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brazilnuts have 1.7 times more Fat, 4.3 times more Saturated Fat and 3 times more Omega 6 than Almond paste.
• While 100 kcal of Almond paste contain 8 times more Omega 3, 5.9 times more Carbohydrate and 22.4 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Almond paste offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate