Comparing Nutrients in 1 kilogram Dried Beechnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Energy	199% 5760kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	504% 161g	32g per day for Men 19-50 years
Omega 3	1063% 17g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	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	111% 62g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	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	283% 1130μg	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	172% 155mg	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	1% 10mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	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	0% 0mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 10.6 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 1.5 times more Potassium and 12.7 times more Sodium than Dried Brazilnuts.
• While Dried Brazilnuts contain 160 times more Calcium, 2.6 times more Copper, more Magnesium, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Beechnuts have 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Energy per 1 kg.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.