Comparing Nutrients in 14 ounces Brazilnuts VS Bosc Pears

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Bosc Pears	2%	1%	97%

Macro Nutrients

	Brazilnuts	Bosc Pears	Recommended Dietary Allowance
Energy	90% 2616kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	NA	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	NA	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	49% 64g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	56% 40.6g	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	31% 22.4g	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	% 9.84g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 8.37g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	101% 57g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Bosc Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	6.4% 0.083mg	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	6.95% 27.8μg	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	12.3% 11mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Bosc Pears	Recommended Dietary Allowance
Calcium	63.5% 635mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	46% 0.41mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	8.1% 0.19mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	14.2% 484mg	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	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	8.92% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Bosc Pears per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Bosc Pears:

• 14 ounces of Brazilnuts have 51.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9 and 47.1 times more Vitamin E than Bosc Pears.
• While 14 oz of Raw Bosc Pears contain 4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Bosc Pears have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Raw Bosc Pears have insufficient amounts of Vitamin A and Vitamin B3 in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Bosc Pears:

• 14 ounces of Brazilnuts have 16 times more Calcium, 16.8 times more Copper, 16.2 times more Iron, 53.7 times more Magnesium, 26 times more Manganese, 51.8 times more Phosphorus, 5.4 times more Potassium, more Selenium and 31.2 times more Zinc than Bosc Pears.
• While 14 oz of Raw Bosc Pears contain 24.3 times more Water than Dried Brazilnuts.
• 14 ounces of Bosc Pears lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 9.8 times more Energy, 745.6 times more Fat, 2.4 times more Fiber and 39.8 times more Protein than Bosc Pears.
• While 14 oz of Raw Bosc Pears contain 1.4 times more Carbohydrate, 4.4 times more Sugars and more Fructose than Dried Brazilnuts.
• 14 ounces of Bosc Pears provide inadequate amounts of Protein