Comparing Nutrients in 14 ounces Brazilnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Brazilnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	90% 2616kcal	79.4% 2302kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	195% 190g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	198% 33.6g	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	91% 119g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 19.2g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	101% 57g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil 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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	99% 1.3mg	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	25% 99μg	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	1.32% 1.2mg	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	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	63.5% 635mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	901% 8.1mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	288% 6.62mg	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	301% 2108mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	73.8% 2508mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	146% 80.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.37% 14g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 1.7 times more Vitamin B1 and 6.1 times more Vitamin E than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 6.2 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Vitamin B9 per 14 oz.
• Both Dried Brazilnuts as well as Oil 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 Oil Roasted Cashews:

• Dried Brazilnuts have 3.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 94.4 times more Selenium than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 2.5 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 1.4 times more Fat, 1.9 times more Saturated Fat, 2.9 times more Omega 6 and 2.3 times more Fiber than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 1.9 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Dried Brazilnuts and Oil Roasted Cashew Nuts have similar amounts of Energy and Protein per 14 oz.
• Both Dried Brazilnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.