Comparing Nutrients in 1 kilogram Brazilnuts VS Fenugreek Seed

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Fenugreek Seed	24%	15%	61%

Macro Nutrients

	Brazilnuts	Fenugreek Seed	Recommended Dietary Allowance
Energy	227% 6590kcal	111% 3230kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	45.6% 14.6g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	449% 584g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	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	647% 246g	38g per day for Men 19-50 years
Protein	256% 143g	411% 230g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Fenugreek Seed	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	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	462% 6mg	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	143% 570μg	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	NA	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	Fenugreek Seed	Recommended Dietary Allowance
Calcium	160% 1600mg	176% 1760mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	1233% 11mg	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	4191% 335mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	455% 1910mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	534% 12.3mg	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	423% 2960mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	226% 7700mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	227% 25mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2.4% 88.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Fenugreek Seed per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Fenugreek Seed:

• 1 kilogram of Brazilnuts has 1.9 times more Vitamin B1 than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 10.5 times more Vitamin B2, 5.6 times more Vitamin B3, 5.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.3 times more Vitamin C than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Brazilnuts as well as Fenugreek Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Fenugreek Seed:

• 1 kilogram of Brazilnuts has 1.6 times more Copper, 2 times more Magnesium, 2.4 times more Phosphorus, 304.3 times more Selenium and 1.6 times more Zinc than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 13.8 times more Iron and 22.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Fenugreek Seed contain similar levels of Calcium, Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 2 times more Energy, 10.5 times more Fat and 11.1 times more Saturated Fat than Fenugreek Seed.
• While 1 kg of Fenugreek Seed Spices contains 5 times more Carbohydrate, 3.3 times more Fiber and 1.6 times more Protein than Dried Brazilnuts.