Comparing Nutrients in 1 kilogram Brazilnuts VS Soursop

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Soursop	5%	4%	91%

Macro Nutrients

	Brazilnuts	Soursop	Recommended Dietary Allowance
Energy	227% 6590kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	130% 168g	130g per day for Men 19-50 years
Sugars	32% 23.3g	187% 135g	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	87% 33g	38g per day for Men 19-50 years
Protein	256% 143g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Soursop	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	50.6% 2.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	45.4% 0.59mg	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	35% 140μg	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	229% 206mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Soursop	Recommended Dietary Allowance
Calcium	160% 1600mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	96% 0.86mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	NA	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	22% 812g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Soursop per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Soursop:

• 1 kilogram of Brazilnuts has 8.8 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 70.6 times more Vitamin E than Soursop.
• While 1 kg of Raw Soursop contains 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 29.4 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 kilogram of Soursop have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Soursop have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Soursop:

• 1 kilogram of Brazilnuts has 11.4 times more Calcium, 20.3 times more Copper, 4.1 times more Iron, 17.9 times more Magnesium, 26.9 times more Phosphorus, 2.4 times more Potassium, 3195 times more Selenium and 40.6 times more Zinc than Soursop.
• While 1 kg of Raw Soursop contains 23.7 times more Water than Dried Brazilnuts.
• 1 kilogram of Soursop lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 10 times more Energy, 223.7 times more Fat, 316.4 times more Saturated Fat, more Omega 3, 353.1 times more Omega 6, 2.3 times more Fiber and 14.3 times more Protein than Soursop.
• While 1 kg of Raw Soursop contains 1.4 times more Carbohydrate and 5.8 times more Sugars than Dried Brazilnuts.
• 1 kilogram of Soursop provide inadequate amounts of Omega 3, Omega 6 and Protein