Comparing Nutrients in 1 kilogram Brazilnuts VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Energy	227% 6590kcal	191% 5530kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	452% 439g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	243% 78g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	458% 78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	232% 302g	130g per day for Men 19-50 years
Sugars	32% 23.3g	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 58g	g per day for Men 19-50 years
Fiber	197% 75g	87% 33g	38g per day for Men 19-50 years
Protein	256% 143g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cashew Nuts	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	353% 4.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	173% 8.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cashew Nuts	Recommended Dietary Allowance
Calcium	160% 1600mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	2439% 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	835% 66.8mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	695% 2920mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	720% 16.6mg	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	847% 5930mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	194% 6600mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	525% 57.8mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cashew Nuts per 1 kg

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

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

• 1 kilogram of Brazilnuts has 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Raw Cashew Nuts 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 Nuts:

• 1 kilogram of Brazilnuts has 4.3 times more Calcium, 1.3 times more Magnesium, 1.2 times more Phosphorus and 96.3 times more Selenium than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Cashew Nuts.
• While 1 kg of Raw Cashew Nuts contains 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Cashew Nuts offer comparable quantities of Energy per one kilogram.