Comparing Nutrients in 14 ounces Brazilnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	90% 2616kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	787% 134g	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	36.8% 48g	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	49% 18.7g	38g per day for Men 19-50 years
Protein	101% 57g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	63.5% 635mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	198% 1.8mg	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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	1132% 26mg	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	253% 1770mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	124% 68.3μg	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	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 1.6 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.