Comparing Nutrients in 1 kilogram Brazilnuts VS Boiled Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Lambsquarters	33%	16%	51%

Macro Nutrients

	Brazilnuts	Boiled Lambsquarters	Recommended Dietary Allowance
Energy	227% 6590kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	38.5% 50g	130g per day for Men 19-50 years
Sugars	32% 23.3g	8.55% 6.2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	55.3% 21g	38g per day for Men 19-50 years
Protein	256% 143g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Lambsquarters	Recommended Dietary Allowance
Vitamin A	0% 0μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	134% 1.74mg	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	55% 220μg	35% 140μg	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	411% 370mg	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	377% 56.5mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4118% 4942μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Lambsquarters	Recommended Dietary Allowance
Calcium	160% 1600mg	258% 2580mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	219% 1.97mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	228% 5.25mg	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	1036% 7250mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	84.7% 2880mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24% 889g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Lambsquarters per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Boiled Lambsquarters:

• 1 kilogram of Brazilnuts has 6.2 times more Vitamin B1, 3 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains more Vitamin A, 7.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.7 times more Vitamin B6, 52.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• 1 kilogram of Boiled Lambsquarters have insufficient amounts of Vitamin B5
• Both Dried Brazilnuts as well as Boiled and Drained Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Boiled Lambsquarters:

• 1 kilogram of Brazilnuts has 8.8 times more Copper, 3.5 times more Iron, 16.3 times more Magnesium, 2.3 times more Manganese, 16.1 times more Phosphorus, 2.3 times more Potassium, 2130 times more Selenium and 13.5 times more Zinc than Boiled Lambsquarters.
• While 1 kg of Boiled and Drained Lambsquarters contains 1.6 times more Calcium and 26 times more Water than Dried Brazilnuts.
• 1 kilogram of Boiled Lambsquarters lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 20.6 times more Energy, 95.9 times more Fat, 310.3 times more Saturated Fat, 88.9 times more Omega 6, 2.3 times more Carbohydrate, 3.8 times more Sugars, 3.6 times more Fiber and 4.5 times more Protein than Boiled Lambsquarters.
• 1 kilogram of Boiled Lambsquarters provide inadequate amounts of Energy and Omega 6