Comparing Nutrients in 1 kilogram Brazilnuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Brazilnuts	Pecans	Recommended Dietary Allowance
Energy	227% 6590kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	107% 139g	130g per day for Men 19-50 years
Sugars	32% 23.3g	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 39g	g per day for Men 19-50 years
Fiber	197% 75g	253% 96g	38g per day for Men 19-50 years
Protein	256% 143g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pecans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	55% 220μg	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	12.2% 11mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pecans	Recommended Dietary Allowance
Calcium	160% 1600mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	347% 156μg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pecans per 1 kg

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

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

• 1 kilogram of Brazilnuts has 4 times more Vitamin E than Pecans.
• While 1 kg of Pecans nuts contains 3.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pecans provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Pecans 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 Pecans:

• 1 kilogram of Brazilnuts has 2.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 504.5 times more Selenium than Pecans.
• While 1 kg of Pecans nuts contains 3.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Pecans contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2.6 times more Saturated Fat and 1.6 times more Protein than Pecans.
• While 1 kg of Pecans nuts contains 27.4 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Pecans offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one kilogram.