Comparing Nutrients in 1 kilogram Brazilnuts VS Young Pigeonpeas

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Young Pigeonpeas	21%	11%	68%

Macro Nutrients

	Brazilnuts	Young Pigeonpeas	Recommended Dietary Allowance
Energy	227% 6590kcal	47% 1360kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	49% 8.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	184% 239g	130g per day for Men 19-50 years
Sugars	32% 23.3g	41.4% 30g	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	134% 51g	38g per day for Men 19-50 years
Protein	256% 143g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Young Pigeonpeas	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	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	136% 6.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	52.3% 0.68mg	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	433% 1730μg	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	433% 390mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	200% 240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Young Pigeonpeas	Recommended Dietary Allowance
Calcium	160% 1600mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	149% 1.34mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	250% 5.74mg	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	181% 1270mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	162% 5520mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	18% 659g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Young Pigeonpeas per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Young Pigeonpeas:

• 1 kilogram of Brazilnuts has 1.5 times more Vitamin B1, 1.5 times more Vitamin B6 and 14.5 times more Vitamin E than Young Pigeonpeas.
• While 1 kg of Raw Young Pigeonpeas contains 4.9 times more Vitamin B2, 7.5 times more Vitamin B3, 3.7 times more Vitamin B5, 7.9 times more Vitamin B9, 55.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Young Pigeonpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Young Pigeonpeas:

• 1 kilogram of Brazilnuts has 3.8 times more Calcium, 13 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 2.1 times more Manganese, 5.7 times more Phosphorus, 1278 times more Selenium and 3.9 times more Zinc than Young Pigeonpeas.
• Both Brazilnuts and Young Pigeonpeas contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 4.8 times more Energy, 40.9 times more Fat, 45.6 times more Saturated Fat, 29.2 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Young Pigeonpeas.
• While 1 kg of Raw Young Pigeonpeas contains 2 times more Carbohydrate and 1.3 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Young Pigeonpeas offer comparable quantities of Omega 3 per one kilogram.