Comparing Nutrients in 1 kilogram Roasted Cashews VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Energy	198% 5740kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	478% 464g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	286% 92g	504% 161g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	451% 76.6g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	90% 117g	130g per day for Men 19-50 years
Sugars	69% 50g	32% 23.3g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	79% 30g	197% 75g	38g per day for Men 19-50 years
Protein	273% 153g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	244% 12mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	77.7% 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	173% 690μg	55% 220μg	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	0% 0mg	7.78% 7mg	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	61.3% 9.2mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	289% 347μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Brazilnuts	Recommended Dietary Allowance
Calcium	45% 450mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	2467% 22mg	1937% 17.4mg	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	750% 60mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	619% 2600mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	532% 12.2mg	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	700% 4900mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	166% 5650mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	509% 56mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Cashews vs Brazilnuts:

• Dry Roasted Cashew Nuts have 5.7 times more Vitamin B2, 4.7 times more Vitamin B3, 6.6 times more Vitamin B5, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.1 times more Vitamin B1 and 6.1 times more Vitamin E than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Cashews vs Brazilnuts:

• Dry Roasted Cashew Nuts have 1.3 times more Copper, 2.5 times more Iron, 5.3 times more Sodium and 1.4 times more Zinc than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.6 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 163.8 times more Selenium than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Brazilnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Cashew Nuts have 4.5 times more Omega 3, 2.8 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.4 times more Fat, 1.8 times more Saturated Fat, 3.2 times more Omega 6 and 2.5 times more Fiber than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Dried Brazilnuts have similar amounts of Energy and Protein per 1 kg.
• Both Dry Roasted Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.