Comparing Nutrients in 14 ounces Almonds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Almonds	Brazilnuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	200% 64g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 9.25g	g per day for Men 19-50 years
Fiber	131% 49.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	150% 84g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	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

	Almonds	Brazilnuts	Recommended Dietary Allowance
Calcium	107% 1068mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	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	113% 12.4mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Almonds have 32.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.5 times more Vitamin E than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Vitamin B1 than Almonds.
• Both Almonds 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 Almonds vs Brazilnuts:

• Almonds have 1.7 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 4.2 times more Saturated Fat, 12 times more Omega 3 and 2 times more Omega 6 than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Energy per 14 oz.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.