Comparing Nutrients in 1 kilogram Pecans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pecans	Brazilnuts	Recommended Dietary Allowance
Energy	238% 6910kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	504% 161g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	90% 117g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 39g	% 23.3g	g per day for Men 19-50 years
Fiber	253% 96g	197% 75g	38g per day for Men 19-50 years
Protein	164% 92g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Pecans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	12.2% 11mg	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	93% 14mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Brazilnuts	Recommended Dietary Allowance
Calcium	70% 700mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	1937% 17.4mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	532% 12.2mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Pecans has 3.7 times more Vitamin B2, 4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4 times more Vitamin E than Pecans nuts.
• Both Pecans and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Pecans 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 Pecans vs Brazilnuts:

• 1 kilogram of Pecans has 3.7 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.3 times more Calcium, 1.5 times more Copper, 3.1 times more Magnesium, 2.6 times more Phosphorus, 1.6 times more Potassium and 504.5 times more Selenium than Pecans nuts.
• Both Pecans and Brazilnuts contain similar levels of Iron and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 27.4 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.6 times more Saturated Fat and 1.6 times more Protein than Pecans nuts.
• Both Pecans and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one kilogram.