Comparing Nutrients in 14 ounces Brazilnuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Brazilnuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	90% 2616kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	429% 73g	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	102% 133g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	NA	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	NA	38g per day for Men 19-50 years
Protein	101% 57g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Beechnuts	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	63.5% 635mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.71% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brazilnuts vs Dried Beechnuts:

• Dried Brazilnuts have 2 times more Vitamin B1 than Dried Beechnuts.
• While Dried Beechnuts contain 10.6 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Dried Beechnuts:

• Dried Brazilnuts have 160 times more Calcium, 2.6 times more Copper, more Magnesium, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• While Dried Beechnuts contain 1.5 times more Potassium and 12.7 times more Sodium than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Beechnuts have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 1.3 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• While Dried Beechnuts contain 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Beechnuts have similar amounts of Energy per 14 oz.
• Both Dried Brazilnuts as well as Dried Beechnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.