Comparing Nutrients in 1 kilogram Brazilnuts VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Brazilnuts	Sweet Potato Chips	Recommended Dietary Allowance
Energy	227% 6590kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	334% 324g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	92% 29.4g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	715% 11.4g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	652% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	437% 568g	130g per day for Men 19-50 years
Sugars	32% 23.3g	122% 88.2g	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	232% 88g	38g per day for Men 19-50 years
Protein	256% 143g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	1316% 11840μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	310% 15.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	412% 5.35mg	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	93% 370μg	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	0% 0mg	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	655% 98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 245μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	160% 1600mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	458% 4.12mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	155% 650mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	587% 13.5mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	272% 9250mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Sweet Potato Chips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Sweet Potato Chips:

• 1 kilogram of Brazilnuts has 7 times more Vitamin B1 than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains more Vitamin A, 4.6 times more Vitamin B2, 7.1 times more Vitamin B3, 8.4 times more Vitamin B5, 5.3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.7 times more Vitamin E and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Sweet Potato Chips:

• 1 kilogram of Brazilnuts has 2.7 times more Calcium, 4.2 times more Copper, 5.8 times more Magnesium, 5 times more Phosphorus, 912.9 times more Selenium and 7.7 times more Zinc than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 1.4 times more Potassium and 11.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Sweet Potato Chips contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.2 times more Energy, 2.1 times more Fat, 5.5 times more Saturated Fat, 2.2 times more Omega 6 and 4.9 times more Protein than Sweet Potato Chips.
• While 1 kg of Unsalted Sweet Potato Chips contains 31.8 times more Omega 3, 4.8 times more Carbohydrate and 3.8 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Sweet Potato Chips offer comparable quantities of Fiber per one kilogram.