Comparing Nutrients in 1 kilogram Brazilnuts VS Coconut

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Coconut	4%	80%	16%

Macro Nutrients

	Brazilnuts	Coconut	Recommended Dietary Allowance
Energy	227% 6590kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	345% 335g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	928% 297g	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	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	117% 152g	130g per day for Men 19-50 years
Sugars	32% 23.3g	86% 62.3g	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	237% 90g	38g per day for Men 19-50 years
Protein	256% 143g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Coconut	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	41.5% 0.54mg	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	65% 260μg	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	36.7% 33mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Coconut	Recommended Dietary Allowance
Calcium	160% 1600mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	483% 4.35mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	652% 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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	12.7% 470g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Coconut per 1 kg

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

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

• 1 kilogram of Brazilnuts has 9.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6 and 23.5 times more Vitamin E than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 4.7 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Coconut provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Coconut have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dried Brazilnuts as well as Raw Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Coconut:

• 1 kilogram of Brazilnuts has 11.4 times more Calcium, 4 times more Copper, 11.8 times more Magnesium, 6.4 times more Phosphorus, 1.9 times more Potassium, 189.8 times more Selenium and 3.7 times more Zinc than Coconut.
• Both Brazilnuts and Coconut contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Coconut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.9 times more Energy, 2 times more Fat, more Omega 3, 66.6 times more Omega 6 and 4.3 times more Protein than Coconut.
• While 1 kg of Raw Coconut Meat contains 1.8 times more Saturated Fat, 1.3 times more Carbohydrate and 2.7 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Coconut offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Coconut provide inadequate amounts of Omega 3