Comparing Nutrients in 14 ounces Roasted Cashews VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Energy	78.6% 2278kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	200% 64g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	36% 46.6g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	31.3% 12g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	109% 60.8g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	68.5% 274μg	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	0% 0mg	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	24.3% 3.65mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 179mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	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	298% 24mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	278% 1945mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Cashews vs Brazilnuts:

• 14 ounces of Roasted Cashews have 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dry Roasted Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Brazilnuts:

• 14 ounces of Roasted Cashews have 1.3 times more Copper, 2.5 times more Iron and 1.4 times more Zinc than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Brazilnuts contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Brazilnuts offer comparable quantities of Energy and Protein per 14 ounces.