Comparing Nutrients in 14 ounces Brazilnuts VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soybeans	33%	40%	27%

Macro Nutrients

	Brazilnuts	Soybeans	Recommended Dietary Allowance
Energy	90% 2616kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	81.6% 79g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	35.8% 11.4g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	330% 5.28g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	232% 39.4g	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	92% 120g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	40% 29g	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	97% 37g	38g per day for Men 19-50 years
Protein	101% 57g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soybeans	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	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	115% 1.5mg	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	372% 1488μg	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	26.5% 24mg	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	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	155% 187μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Soybeans	Recommended Dietary Allowance
Calcium	63.5% 635mg	110% 1099mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	731% 6.6mg	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	779% 62.3mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	265% 1111mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	434% 10mg	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	399% 2794mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	210% 7132mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	128% 70.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Soybeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Soybeans:

• 14 ounces of Brazilnuts have 6.6 times more Vitamin E than Soybeans.
• While 14 oz of Raw Soybeans contain 1.4 times more Vitamin B1, 24.9 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 3.7 times more Vitamin B6, 17 times more Vitamin B9, 8.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Soybeans:

• 14 ounces of Brazilnuts have 1.3 times more Magnesium and 107.7 times more Selenium than Soybeans.
• While 14 oz of Raw Soybeans contain 1.7 times more Calcium, 6.5 times more Iron, 2.1 times more Manganese and 2.7 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Soybeans contain similar levels of Copper, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.5 times more Energy, 3.4 times more Fat, 5.6 times more Saturated Fat and 2.5 times more Omega 6 than Soybeans.
• While 14 oz of Raw Soybeans contain 36.9 times more Omega 3, 2.6 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Soybeans offer comparable quantities of Fiber per 14 ounces.