Comparing Nutrients in 1 kilogram Brazilnuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Brazilnuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	227% 6590kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	185% 59g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	209% 272g	130g per day for Men 19-50 years
Sugars	32% 23.3g	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 68.7g	g per day for Men 19-50 years
Fiber	197% 75g	279% 106g	38g per day for Men 19-50 years
Protein	256% 143g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	1308% 17mg	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	62.2% 56mg	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	191% 28.6mg	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	Pistachio Nuts	Recommended Dietary Allowance
Calcium	160% 1600mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	490% 39.2mg	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	522% 12mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Pistachio Nuts per 1 kg

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

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

• 1 kilogram of Brazilnuts has 2 times more Vitamin E than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.8 times more Vitamin B5, 16.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 8 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Pistachio Nuts:

• 1 kilogram of Brazilnuts has 1.5 times more Calcium, 1.3 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 273.9 times more Selenium and 1.8 times more Zinc than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 1.6 times more Iron and 1.6 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Pistachio Nuts 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, 2.7 times more Saturated Fat and 1.7 times more Omega 6 than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 8 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Pistachio Nuts offer comparable quantities of Energy per one kilogram.