Comparing Nutrients in 1 kilogram Brazilnuts VS Cashew Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Butter	11%	71%	18%

Macro Nutrients

	Brazilnuts	Cashew Butter	Recommended Dietary Allowance
Energy	227% 6590kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	509% 494g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	305% 98g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	480% 81.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	212% 276g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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	52.6% 20g	38g per day for Men 19-50 years
Protein	256% 143g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Butter	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	260% 3.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	194% 2.52mg	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	170% 680μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Butter	Recommended Dietary Allowance
Calcium	160% 1600mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	2433% 22mg	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	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	614% 2580mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	354% 8.15mg	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	653% 4570mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	161% 5460mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	469% 51.6mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cashew Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Cashew Butter:

• 1 kilogram of Brazilnuts has 2 times more Vitamin B1 than Cashew Butter.
• While 1 kg of Plain Cashew Butter no Salt contains 5.3 times more Vitamin B2, 5.4 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 3.1 times more Vitamin B9 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Plain Cashew Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Cashew Butter:

• 1 kilogram of Brazilnuts has 3.7 times more Calcium, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.2 times more Potassium and 166.7 times more Selenium than Cashew Butter.
• While 1 kg of Plain Cashew Butter no Salt contains 1.3 times more Copper, 2.1 times more Iron and 1.3 times more Zinc than Dried Brazilnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.4 times more Fat, 1.7 times more Saturated Fat, 3 times more Omega 6 and 3.8 times more Fiber than Cashew Butter.
• While 1 kg of Plain Cashew Butter no Salt contains 4.8 times more Omega 3 and 2.3 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Cashew Butter offer comparable quantities of Energy and Protein per one kilogram.