Comparing Nutrients in 14 ounces Brazilnuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	90% 2616kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	25% 18g	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	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 17.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	101% 57g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	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

	Brazilnuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	63.5% 635mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 6.7 times more Vitamin B1 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 22.3 times more Vitamin B2, 12.4 times more Vitamin B3 and 4.6 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Dried Brazilnuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Oil Roasted Almonds:

• Dried Brazilnuts have 1.8 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Calcium, 1.5 times more Iron and 2 times more Manganese than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 1.2 times more Fat, 3.8 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Almonds have similar amounts of Energy per 14 oz.
• Both Dried Brazilnuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.