Nutrient Comparison: Brazilnuts VS Okara per 14 oz
Compare the macro and micronutrient content in 14 oz of Brazilnuts versus 14 oz of Okara to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Brazilnuts vs Okara:
- 14 ounces of Brazilnuts have 30.9 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.1 times more Vitamin B5 than Okara.
- Both Brazilnuts and Okara provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Okara have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
- Both Dried Brazilnuts as well as Okara have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Brazilnuts vs Okara:
- 14 ounces of Brazilnuts have 2 times more Calcium, 8.7 times more Copper, 1.9 times more Iron, 14.5 times more Magnesium, 3 times more Manganese, 12.1 times more Phosphorus, 3.1 times more Potassium, 180.8 times more Selenium and 7.3 times more Zinc than Okara.
- While 14 oz of Okara contain 23.9 times more Water than Dried Brazilnuts.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Brazilnuts have 8.7 times more Energy, 38.8 times more Fat, 83.6 times more Saturated Fat, 36.6 times more Omega 6 and 4.1 times more Protein than Okara.
- While 14 oz of Okara contain 2.5 times more Omega 3 than Dried Brazilnuts.
- Both Brazilnuts and Okara offer comparable quantities of Carbohydrate per 14 ounces.