Comparing Nutrients in 1 kilogram Brazilnuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Energy	227% 6590kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	153% 49g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	101% 131g	130g per day for Men 19-50 years
Sugars	32% 23.3g	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 34.5g	g per day for Men 19-50 years
Fiber	197% 75g	97% 37g	38g per day for Men 19-50 years
Protein	256% 143g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	85% 340μg	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	8.9% 8mg	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	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	160% 1600mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1471% 13.2mg	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	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	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	821% 5750mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pine Nuts per 1 kg

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

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

• 1 kilogram of Brazilnuts has 1.7 times more Vitamin B1 than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 6.5 times more Vitamin B2, 14.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Dried Pine 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 Pine Nuts:

• 1 kilogram of Brazilnuts has 10 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus and 2738.6 times more Selenium than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 2.3 times more Iron, 7.2 times more Manganese and 1.6 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 3.3 times more Saturated Fat and 2 times more Fiber than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 4.6 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Protein per one kilogram.