Comparing Nutrients in 14 ounces Dry Roasted Walnuts with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	88% 2552kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	248% 241g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	66.4% 21.3g	200% 64g	32g per day for Men 19-50 years
Omega 3	2107% 33.7g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	833% 142g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	36% 46.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	74% 28g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	101% 56.7g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	90% 361μg	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	6.17% 5.56mg	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% 3.57mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	28% 282mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	656% 5.9mg	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	128% 10.2mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	NA	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	187% 1306mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	53.6% 1822mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	170% 2552mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry Roasted Walnuts with Salt vs Brazilnuts:

• 14 ounces of Dry Roasted Walnuts with Salt have 8.5 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 6.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Brazilnuts:

• 14 ounces of Dry Roasted Walnuts with Salt have 214.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.3 times more Calcium, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 383.4 times more Selenium and 1.4 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry Roasted Walnuts with Salt have 235.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Sugars than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 3 times more Saturated Fat than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Fiber and Protein per 14 ounces.