Comparing Nutrients in 1 kilogram Arrowhead VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Arrowhead	20%	2%	78%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Arrowhead	Brazilnuts	Recommended Dietary Allowance
Energy	34% 990kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	NA	504% 161g	32g per day for Men 19-50 years
Omega 3	NA	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 202g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	% 23.3g	g per day for Men 19-50 years
Fiber	NA	197% 75g	38g per day for Men 19-50 years
Protein	95% 53.3g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Arrowhead	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	77.7% 1mg	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	35% 140μg	55% 220μg	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	12.2% 11mg	7.78% 7mg	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	377% 56.5mg	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

	Arrowhead	Brazilnuts	Recommended Dietary Allowance
Calcium	10% 100mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	1937% 17.4mg	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	321% 25.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	532% 12.2mg	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	249% 1740mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	271% 9220mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Arrowhead VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Arrowhead versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Arrowhead vs Brazilnuts:

• 1 kilogram of Arrowhead has 2.1 times more Vitamin B2, 5.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.6 times more Vitamin B6 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Arrowhead.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Arrowhead as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Arrowhead vs Brazilnuts:

• 1 kilogram of Arrowhead has 1.4 times more Potassium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 16 times more Calcium, 10.2 times more Copper, 7.4 times more Magnesium, 3.4 times more Manganese, 4.2 times more Phosphorus, 2738.6 times more Selenium and 14.5 times more Zinc than Raw Arrowhead.
• Both Arrowhead and Brazilnuts contain similar levels of Iron per one kilogram.
• 1 kilogram of Arrowhead lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Arrowhead has 1.7 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.7 times more Energy, 231.4 times more Fat and 2.7 times more Protein than Raw Arrowhead.