Comparing Nutrients in 14 ounces Brazilnuts VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Brazilnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	90% 2616kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	19% 7.14g	38g per day for Men 19-50 years
Protein	101% 57g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	34% 0.44mg	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	22% 87.3μg	7.94% 31.8μg	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	3.1% 2.78mg	8.8% 7.94mg	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	149% 22.4mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	63.5% 635mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	45.4% 0.41mg	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	121% 9.64mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	77.7% 1.8mg	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	411% 2877mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brazilnuts vs Canned Carrots with Liquids and Salt:

• Dried Brazilnuts have 32.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 7.7 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B3, 2.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Dried Brazilnuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Canned Carrots with Liquids and Salt:

• Dried Brazilnuts have 5.2 times more Calcium, 16.9 times more Copper, 4.7 times more Iron, 41.8 times more Magnesium, 2.7 times more Manganese, 36.3 times more Phosphorus, 3.8 times more Potassium, 4792.5 times more Selenium and 14 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 80 times more Sodium and 27.2 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 28.7 times more Energy, 479.3 times more Fat, 645.4 times more Saturated Fat, 4.5 times more Omega 3, 435.1 times more Omega 6, 2.2 times more Carbohydrate, 4.2 times more Fiber and 24.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Brazilnuts and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 14 oz.
• Both Dried Brazilnuts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.