Comparing Nutrients in 1 kilogram Brazilnuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Brazilnuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	227% 6590kcal	197% 5720kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	218% 283g	130g per day for Men 19-50 years
Sugars	32% 23.3g	107% 77.4g	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	3.03% 2.2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 71g	g per day for Men 19-50 years
Fiber	197% 75g	271% 103g	38g per day for Men 19-50 years
Protein	256% 143g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	863% 11.2mg	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	128% 510μg	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	33.3% 30mg	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	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	160% 1600mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1437% 13mg	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	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	540% 12.4mg	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	670% 4690mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Roasted Pistachios per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Roasted Pistachios:

• 1 kilogram of Brazilnuts has 2.6 times more Vitamin E than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 6.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11.1 times more Vitamin B6, 2.3 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pistachios provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Roasted Pistachios:

• 1 kilogram of Brazilnuts has 1.5 times more Calcium, 1.3 times more Copper, 3.4 times more Magnesium, 1.5 times more Phosphorus, 191.7 times more Selenium and 1.7 times more Zinc than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 1.7 times more Iron and 1.5 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pistachios contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.5 times more Fat, 2.9 times more Saturated Fat and 1.9 times more Omega 6 than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 5.9 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Roasted Pistachios offer comparable quantities of Energy per one kilogram.