Comparing Nutrients in 1 kilogram Almonds VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Almonds	Brazilnuts	Recommended Dietary Allowance
Energy	200% 5790kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	504% 161g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	90% 117g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 23.3g	g per day for Men 19-50 years
Fiber	329% 125g	197% 75g	38g per day for Men 19-50 years
Protein	378% 212g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	0% 0mg	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	1709% 256mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Brazilnuts	Recommended Dietary Allowance
Calcium	269% 2690mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	532% 12.2mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	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	284% 31mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Almonds have 32.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.5 times more Vitamin E than Dried Brazilnuts.
• While Dried Brazilnuts contain 3 times more Vitamin B1 than Almonds.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Brazilnuts:

• Almonds have 1.7 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 4.2 times more Saturated Fat, 12 times more Omega 3 and 2 times more Omega 6 than Almonds.
• Both Almonds and Dried Brazilnuts have similar amounts of Energy per 1 kg.
• Both Almonds as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.