Comparing Nutrients in 1 kilogram Blueberries VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Energy	19.7% 570kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	504% 161g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.18% 0.88g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	90% 117g	130g per day for Men 19-50 years
Sugars	137% 100g	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	68.6% 49.7g	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	% 48.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 23.3g	g per day for Men 19-50 years
Fiber	63% 24g	197% 75g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10% 3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	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	108% 97mg	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	38% 5.7mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Brazilnuts	Recommended Dietary Allowance
Calcium	6% 60mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	35% 2.8mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	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	17% 120mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Blueberries has 1.4 times more Vitamin B3, 13.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 16.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 9.9 times more Vitamin E than Raw Blueberries.
• Both Blueberries and Brazilnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Blueberries have insufficient amounts of Vitamin B9
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Blueberries as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blueberries vs Brazilnuts:

• 1 kilogram of Blueberries has 24.6 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 26.7 times more Calcium, 30.6 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 3.6 times more Manganese, 60.4 times more Phosphorus, 8.6 times more Potassium, 19170 times more Selenium and 25.4 times more Zinc than Raw Blueberries.
• 1 kilogram of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries has 1.6 times more Omega 3, 1.2 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 11.6 times more Energy, 203.3 times more Fat, 576.2 times more Saturated Fat, 276.9 times more Omega 6, 3.1 times more Fiber and 19.4 times more Protein than Raw Blueberries.
• 1 kilogram of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein