Comparing Nutrients in 14 ounces Brazilnuts VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Energy	90% 2616kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	569% 97g	NA	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	145% 189g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	176% 128g	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	37.6% 14.3g	38g per day for Men 19-50 years
Protein	101% 57g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	63.5% 635mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	NA	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	NA	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	77% 2616mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	NA	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Glazed Walnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Glazed Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Brazilnuts vs Glazed Walnuts:

• Both Dried Brazilnuts and Glazed Walnuts have similar amounts of vitamins per 14 oz
• Both Dried Brazilnuts as well as Glazed Walnuts have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Glazed Walnuts:

• 14 ounces of Brazilnuts have 2.3 times more Calcium, 1.9 times more Iron and 2.8 times more Potassium than Glazed Walnuts.
• While 14 oz of Glazed Walnuts contain 148.7 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.3 times more Energy, 1.9 times more Fat, 4.5 times more Saturated Fat, 2.1 times more Fiber and 1.7 times more Protein than Glazed Walnuts.
• While 14 oz of Glazed Walnuts contain 4.1 times more Carbohydrate and 13.8 times more Sugars than Dried Brazilnuts.