Comparing Nutrients in 1 kilogram Cashew Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	191% 5530kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	452% 439g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	243% 78g	504% 161g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	458% 78g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	90% 117g	130g per day for Men 19-50 years
Sugars	81.5% 59g	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	0.69% 0.5g	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	% 0.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 58g	% 23.3g	g per day for Men 19-50 years
Fiber	87% 33g	197% 75g	38g per day for Men 19-50 years
Protein	325% 182g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	353% 4.23mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.4% 10.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.64mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	321% 4.17mg	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	62.5% 250μg	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	5.56% 5mg	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	60% 9mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	37% 370mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	2439% 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	835% 66.8mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	695% 2920mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	720% 16.6mg	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	847% 5930mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	194% 6600mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	525% 57.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cashew Nuts vs Brazilnuts:

• 1 kilogram of Cashew Nuts has 1.7 times more Vitamin B2, 3.6 times more Vitamin B3, 4.7 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Vitamin B1 and 6.3 times more Vitamin E than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Raw Cashew Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cashew Nuts vs Brazilnuts:

• 1 kilogram of Cashew Nuts has 1.3 times more Copper, 2.7 times more Iron, 1.4 times more Manganese and 1.4 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.3 times more Calcium, 1.3 times more Magnesium and 96.3 times more Selenium than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts contain similar levels of Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cashew Nuts has 1.7 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Sugars and 1.3 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Fat, 2.1 times more Saturated Fat, 3.1 times more Omega 6 and 2.3 times more Fiber than Raw Cashew Nuts.
• Both Cashew Nuts and Brazilnuts offer comparable quantities of Energy per one kilogram.