Comparing Nutrients in 14 ounces Almond paste VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Brazilnuts	Recommended Dietary Allowance
Energy	62.7% 1818kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	200% 64g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	36% 46.6g	130g per day for Men 19-50 years
Sugars	198% 144g	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	50% 19g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	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

	Almond paste	Brazilnuts	Recommended Dietary Allowance
Calcium	68.3% 683mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	79.4% 6.35mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	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	146% 1024mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond paste vs Brazilnuts:

• Almond paste has 11.8 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B9 and 2.4 times more Vitamin E than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.5 times more Vitamin B1, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almond paste vs Brazilnuts:

• Dried Brazilnuts contain 3.8 times more Copper, 1.5 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.1 times more Potassium, 456.4 times more Selenium and 2.7 times more Zinc than Almond paste.
• Both Almond paste and Dried Brazilnuts have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond paste has 5.5 times more Omega 3, 4.1 times more Carbohydrate and 15.6 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.4 times more Energy, 2.4 times more Fat, 6.1 times more Saturated Fat, 4.4 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Almond paste.
• Both Almond paste as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.