Comparing Nutrients in 14 ounces Brazilnuts VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Brazilnuts	Navel Oranges	Recommended Dietary Allowance
Energy	90% 2616kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 17g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	23% 8.73g	38g per day for Men 19-50 years
Protein	101% 57g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Navel Oranges	Recommended Dietary Allowance
Calcium	63.5% 635mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brazilnuts vs Navel Oranges:

• Dried Brazilnuts have 9.1 times more Vitamin B1, 1.3 times more Vitamin B6 and 37.7 times more Vitamin E than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 84.4 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Navel Oranges:

• Dried Brazilnuts have 3.7 times more Calcium, 44.7 times more Copper, 18.7 times more Iron, 34.2 times more Magnesium, 42.2 times more Manganese, 31.5 times more Phosphorus, 4 times more Potassium, more Selenium and 50.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 25.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 13.4 times more Energy, 447.3 times more Fat, 949.1 times more Saturated Fat, 4 times more Omega 3, 1059.3 times more Omega 6, 3.4 times more Fiber and 15.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.6 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Dried Brazilnuts and Raw Navel Oranges have similar amounts of Carbohydrate per 14 oz.
• Both Dried Brazilnuts as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.