Comparing Nutrients in 14 ounces Oil Roasted Cashews VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Energy	79.4% 2302kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	195% 190g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	105% 33.6g	200% 64g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	198% 33.6g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	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	0.44% 0.32g	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	% 0.32g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.2g	% 9.25g	g per day for Men 19-50 years
Fiber	34.5% 13g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	119% 67g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Oil 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	120% 1.44mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	25% 99μg	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	1.32% 1.2mg	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

	Oil Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Calcium	17% 171mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	901% 8.1mg	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	300% 24mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	258% 1084mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	288% 6.62mg	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	301% 2108mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	73.8% 2508mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	146% 80.6μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	193% 21.2mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.37% 14g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Cashews VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil 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 Oil Roasted Cashews vs Brazilnuts:

• 14 ounces of Oil Roasted Cashews have 6.2 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.7 times more Vitamin B1 and 6.1 times more Vitamin E than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Brazilnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Oil 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 Oil Roasted Cashews vs Brazilnuts:

• 14 ounces of Oil Roasted Cashews have 2.5 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 94.4 times more Selenium than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Brazilnuts contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Cashews have 1.9 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Fat, 1.9 times more Saturated Fat, 2.9 times more Omega 6 and 2.3 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashews and Brazilnuts offer comparable quantities of Energy and Protein per 14 ounces.