Comparing Nutrients in 14 ounces Boiled Butterbur VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Butterbur	9%	2%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Butterbur	Brazilnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	NA	200% 64g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	NA	78.3% 29.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Butterbur	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	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	2.5% 0.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	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	83.3% 75mg	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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Butterbur	Brazilnuts	Recommended Dietary Allowance
Calcium	23.4% 234mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	26% 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	4.96% 0.4mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	3.97% 27.8mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	41.3% 1405mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	146% 16mg	11mg per day for Men 19-50 years
Water	10.4% 384g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Butterbur VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Butterbur vs Brazilnuts:

• 14 ounces of Boiled Butterbur have 27 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 61.7 times more Vitamin B1, 3.5 times more Vitamin B2, 10.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.5 times more Vitamin B9 than Boiled and Drained Butterbur.
• 14 ounces of Boiled Butterbur have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin C
• Both Boiled and Drained Butterbur as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Butterbur vs Brazilnuts:

• 14 ounces of Boiled Butterbur have 28.3 times more Water than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.7 times more Calcium, 29.5 times more Copper, 24.3 times more Iron, 47 times more Magnesium, 7.8 times more Manganese, 103.6 times more Phosphorus, 1.9 times more Potassium, 2130 times more Selenium and 45.1 times more Zinc than Boiled and Drained Butterbur.
• 14 ounces of Boiled Butterbur lack sufficient amounts of Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Brazilnuts contain 82.4 times more Energy, 3355 times more Fat, 5.4 times more Carbohydrate and 62.3 times more Protein than Boiled and Drained Butterbur.
• 14 ounces of Boiled Butterbur provide inadequate amounts of Energy, Carbohydrate and Protein