Comparing Nutrients in 1 kilogram Brazilnuts VS Scallop Summer Squash

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Scallop Summer Squash	22%	8%	70%

Macro Nutrients

	Brazilnuts	Scallop Summer Squash	Recommended Dietary Allowance
Energy	227% 6590kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	32% 23.3g	33% 24g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	256% 143g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Scallop Summer Squash	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	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	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	84% 1.1mg	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	75% 300μg	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	200% 180mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Scallop Summer Squash	Recommended Dietary Allowance
Calcium	160% 1600mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	113% 1.02mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	68.3% 1.57mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	3.64% 2μg	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	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Scallop Summer Squash per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Scallop Summer Squash:

• 1 kilogram of Brazilnuts has 8.8 times more Vitamin B1, 1.8 times more Vitamin B5 and 43.5 times more Vitamin E than Scallop Summer Squash.
• While 1 kg of Raw Scallop Summer Squash contains 2 times more Vitamin B3, 1.4 times more Vitamin B9, 25.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Scallop Summer Squash provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• 1 kilogram of Scallop Summer Squash have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Scallop Summer Squash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Scallop Summer Squash:

• 1 kilogram of Brazilnuts has 8.4 times more Calcium, 17.1 times more Copper, 6.1 times more Iron, 16.3 times more Magnesium, 7.8 times more Manganese, 20.1 times more Phosphorus, 3.6 times more Potassium, 9585 times more Selenium and 14 times more Zinc than Scallop Summer Squash.
• While 1 kg of Raw Scallop Summer Squash contains 27.5 times more Water than Dried Brazilnuts.
• 1 kilogram of Scallop Summer Squash lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 36.6 times more Energy, 335.5 times more Fat, 393.5 times more Saturated Fat, 785.9 times more Omega 6, 3.1 times more Carbohydrate, 6.3 times more Fiber and 11.9 times more Protein than Scallop Summer Squash.
• While 1 kg of Raw Scallop Summer Squash contains 1.4 times more Omega 3 than Dried Brazilnuts.
• Both Brazilnuts and Scallop Summer Squash offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Scallop Summer Squash provide inadequate amounts of Energy and Omega 6