Comparing Nutrients in 1 kilogram Brazilnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Brazilnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	227% 6590kcal	236% 6840kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	712% 691g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1914% 613g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	44.5% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	166% 215g	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	NA	38g per day for Men 19-50 years
Protein	256% 143g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Creamed Dried Coconut Meat	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	162% 8.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	234% 3.04mg	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	22.5% 90μg	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	16.7% 15mg	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	160% 1600mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	897% 8.07mg	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	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1210% 28mg	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	299% 2090mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	162% 5510mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	185% 20.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Creamed Dried Coconut Meat per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Creamed Dried Coconut Meat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Creamed Dried Coconut Meat:

• 1 kilogram of Brazilnuts has 10.1 times more Vitamin B1 and 2.4 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B6 than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Creamed Dried Coconut Meat:

• 1 kilogram of Brazilnuts has 6.2 times more Calcium, 2.2 times more Copper, 4.1 times more Magnesium, 3.5 times more Phosphorus and 2 times more Zinc than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 1.4 times more Iron, 2.3 times more Manganese and 12.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Creamed Dried Coconut Meat contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 32.2 times more Omega 6 and 2.7 times more Protein than Creamed Dried Coconut Meat.
• While 1 kg of Creamed Dried Coconut Meat contains 3.8 times more Saturated Fat and 1.8 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Creamed Dried Coconut Meat offer comparable quantities of Energy and Fat per one kilogram.