Comparing Nutrients in 14 ounces Shelf Stable Unsweetened Almond Milk VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	200% 64g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4% 5.2g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.43% 3.2g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 9.25g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.79% 0.04mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.5% 4.05μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	22% 87.3μg	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	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 163IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	149% 22.4mg	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

	Shelf Stable Unsweetened Almond Milk	Brazilnuts	Recommended Dietary Allowance
Calcium	73% 730mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	769% 6.9mg	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	14% 1.1mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.1% 35.7mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	146% 16mg	11mg per day for Men 19-50 years
Water	10.4% 383g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Shelf Stable Unsweetened Almond Milk versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Shelf Stable Unsweetened Almond Milk vs Brazilnuts:

• 14 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain more Vitamin B1, 3.5 times more Vitamin B2, 18.4 times more Vitamin B5, more Vitamin B6 and 22 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Brazilnuts provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Shelf Stable Unsweetened Almond Milk vs Brazilnuts:

• 14 ounces of Shelf Stable Unsweetened Almond Milk have 24 times more Sodium and 28.2 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 87.2 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 30.6 times more Manganese, 80.6 times more Phosphorus, 9.8 times more Potassium, 19170 times more Selenium and 67.7 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Brazilnuts contain similar levels of Calcium per 14 ounces.
• 14 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 43.9 times more Energy, 69.9 times more Fat, 201.7 times more Saturated Fat, more Omega 3, 96.7 times more Omega 6, 9 times more Carbohydrate, 2.9 times more Sugars, 37.5 times more Fiber and 35.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 14 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein