Comparing Nutrients in 14 ounces Brazilnuts VS Ground Turmeric

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Ground Turmeric	12%	9%	79%

Macro Nutrients

	Brazilnuts	Ground Turmeric	Recommended Dietary Allowance
Energy	90% 2616kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	15.7% 2.67g	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	205% 266g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	17.6% 12.7g	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	2.46% 1.8g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 9.45g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	237% 90g	38g per day for Men 19-50 years
Protein	101% 57g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Ground Turmeric	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	33.5% 5.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	32.7% 0.42mg	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	20% 79.4μg	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	3.1% 2.78mg	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	117% 17.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	44.3% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Ground Turmeric	Recommended Dietary Allowance
Calcium	63.5% 635mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	573% 5.16mg	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	2729% 218mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	3417% 78.6mg	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	170% 1187mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	243% 8255mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	44.7% 24.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	162% 18mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Ground Turmeric per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Ground Turmeric:

• 14 ounces of Brazilnuts have 10.6 times more Vitamin B1 and 1.3 times more Vitamin E than Ground Turmeric.
• While 14 oz of Ground Turmeric Spice contain 4.3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.9 times more Vitamin B5 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Ground Turmeric provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Ground Turmeric Spice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Ground Turmeric:

• 14 ounces of Brazilnuts have 1.3 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus and 309.2 times more Selenium than Ground Turmeric.
• While 14 oz of Ground Turmeric Spice contain 22.6 times more Iron, 16.2 times more Manganese and 3.2 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Ground Turmeric contain similar levels of Calcium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 2.1 times more Energy, 20.6 times more Fat, 8.8 times more Saturated Fat, 36.3 times more Omega 6 and 1.5 times more Protein than Ground Turmeric.
• While 14 oz of Ground Turmeric Spice contain 2.3 times more Omega 3, 5.7 times more Carbohydrate, 1.4 times more Sugars and 3 times more Fiber than Dried Brazilnuts.