Comparing Nutrients in 1 kilogram Dry Roasted Walnuts with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	222% 6430kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	626% 607g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	167% 53.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	5308% 85g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2099% 357g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	90% 117g	130g per day for Men 19-50 years
Sugars	49.2% 35.7g	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	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	187% 71g	197% 75g	38g per day for Men 19-50 years
Protein	255% 143g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	434% 5.2mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	27.5% 33μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	71% 710mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1652% 15mg	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	321% 25.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	NA	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	470% 3290mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	135% 4590mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	429% 6430mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	271% 30mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Brazilnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Walnuts with Salt versus 1 kg of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Walnuts with Salt vs Brazilnuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 8.5 times more Vitamin B2, 7.5 times more Vitamin B3, 5.2 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.3 times more Vitamin E than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dry Roasted Walnuts with Salt 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 Dry Roasted Walnuts with Salt vs Brazilnuts:

• 1 kilogram of Dry Roasted Walnuts with Salt has 214.3 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.3 times more Calcium, 2.5 times more Magnesium, 2.2 times more Phosphorus, 1.4 times more Potassium, 383.4 times more Selenium and 1.4 times more Zinc than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Walnuts with Salt has 235.9 times more Omega 3, 1.5 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3 times more Saturated Fat than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Brazilnuts offer comparable quantities of Energy, Fat, Fiber and Protein per one kilogram.