Comparing Nutrients in 14 ounces Dried Butternuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Energy	83.8% 2429kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	16% 5.2g	200% 64g	32g per day for Men 19-50 years
Omega 3	2163% 34.6g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	787% 134g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	12.8% 9.25g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.25g	g per day for Men 19-50 years
Fiber	49% 18.7g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	176% 99g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.15mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.2% 2.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	31% 0.4mg	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	65.5% 262μg	22% 87.3μg	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	14% 12.7mg	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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Brazilnuts	Recommended Dietary Allowance
Calcium	21% 210mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	769% 6.9mg	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	199% 16mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	224% 941mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	1132% 26mg	211% 4.85mg	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	253% 1770mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	49% 1671mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Butternuts vs Brazilnuts:

• Dried Butternuts have 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.6 times more Vitamin B1 than Dried Butternuts.
• Both Dried Butternuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Butternuts vs Brazilnuts:

• Dried Butternuts have 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Butternuts have 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Dried Brazilnuts have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Dried Butternuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.