Comparing Nutrients in 1 kilogram Brazilnuts VS Shelf Stable Unsweetened Almond Milk

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Brazilnuts	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	227% 6590kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	10% 13g	130g per day for Men 19-50 years
Sugars	32% 23.3g	11% 8.1g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 8.1g	g per day for Men 19-50 years
Fiber	197% 75g	5.26% 2g	38g per day for Men 19-50 years
Protein	256% 143g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	2.5% 10μg	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	7.78% 7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	422% 63.3mg	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

	Brazilnuts	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	160% 1600mg	184% 1840mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	22.2% 0.2mg	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	304% 24.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	17.4% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1036% 7250mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	48% 720mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	26% 965g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Shelf Stable Unsweetened Almond Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Shelf Stable Unsweetened Almond Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Brazilnuts has more Vitamin B1, 3.5 times more Vitamin B2, 18.4 times more Vitamin B5, more Vitamin B6 and 22 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• While 1 kg of Shelf Stable Unsweetened Almond Milk contains more Vitamin D than Dried Brazilnuts.
• Both Brazilnuts and Shelf Stable Unsweetened Almond Milk provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin D
• 1 kilogram of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Brazilnuts as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Shelf Stable Unsweetened Almond Milk:

• 1 kilogram of Brazilnuts has 87.2 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 30.6 times more Manganese, 80.6 times more Phosphorus, 9.8 times more Potassium, 19170 times more Selenium and 67.7 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 1 kg of Shelf Stable Unsweetened Almond Milk contains 24 times more Sodium and 28.2 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Shelf Stable Unsweetened Almond Milk contain similar levels of Calcium per one kilogram.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 43.9 times more Energy, 69.9 times more Fat, 201.7 times more Saturated Fat, more Omega 3, 96.7 times more Omega 6, 9 times more Carbohydrate, 2.9 times more Sugars, 37.5 times more Fiber and 35.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 kilogram of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein