Comparing Nutrients in 14 ounces Blueberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Energy	7.8% 226kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	200% 64g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	27.2% 19.7g	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	% 19.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 9.25g	g per day for Men 19-50 years
Fiber	25% 9.53g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.24% 2.94g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.97% 1.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	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	42.8% 38.5mg	3.1% 2.78mg	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	15% 2.26mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 76.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Calcium	2.4% 24mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	58% 1.33mg	211% 4.85mg	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	6.8% 47.6mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	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	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.03% 334g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Blueberries versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blueberries vs Brazilnuts:

• 14 ounces of Blueberries have 1.4 times more Vitamin B3, 13.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 16.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 9.9 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Brazilnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Blueberries have insufficient amounts of Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Blueberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blueberries vs Brazilnuts:

• 14 ounces of Blueberries have 24.6 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 26.7 times more Calcium, 30.6 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 3.6 times more Manganese, 60.4 times more Phosphorus, 8.6 times more Potassium, 19170 times more Selenium and 25.4 times more Zinc than Raw Blueberries.
• 14 ounces of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blueberries have 1.6 times more Omega 3, 1.2 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 11.6 times more Energy, 203.3 times more Fat, 576.2 times more Saturated Fat, 276.9 times more Omega 6, 3.1 times more Fiber and 19.4 times more Protein than Raw Blueberries.
• 14 ounces of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein