Comparing Nutrients in 14 ounces Brazilnuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Energy	90% 2616kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	190% 184g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	114% 36.3g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	179% 30.4g	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	100% 130g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	27.4% 20g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	101% 57g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Cashews	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	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	78% 1mg	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	68.5% 274μg	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	24.3% 3.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	63.5% 635mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	979% 8.8mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	246% 1032mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	143% 3.28mg	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	278% 1945mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	66% 2242mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.18% 6.75g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Roasted Cashews:

• Dried Brazilnuts have 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 1.3 times more Copper, 2.5 times more Iron, 5.3 times more Sodium and 1.4 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• While Dry Roasted Cashew Nuts contain 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Dry Roasted Cashew Nuts have similar amounts of Energy and Protein per 14 oz.
• Both Dried Brazilnuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.