Comparing Nutrients in 1 kilogram Oats VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oats	Brazilnuts	Recommended Dietary Allowance
Energy	134% 3890kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	504% 161g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	510% 663g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	279% 106g	197% 75g	38g per day for Men 19-50 years
Protein	302% 169g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Oats	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	636% 7.63mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Brazilnuts	Recommended Dietary Allowance
Calcium	54% 540mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	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	590% 47.2mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	532% 12.2mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oats VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Oats has 1.2 times more Vitamin B1, 4 times more Vitamin B2, 3.3 times more Vitamin B3, 7.3 times more Vitamin B5 and 2.5 times more Vitamin B9 than Brazilnuts.
• Both Oats and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oats 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 Oats vs Brazilnuts:

• 1 kilogram of Oats has 1.9 times more Iron and 4 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3 times more Calcium, 2.8 times more Copper, 2.1 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 75.5 times more Selenium than Oats.
• Both Oats and Brazilnuts contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 3.1 times more Omega 3, 5.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.7 times more Energy, 9.7 times more Fat, 13.3 times more Saturated Fat and 10.1 times more Omega 6 than Oats.
• Both Oats and Brazilnuts offer comparable quantities of Protein per one kilogram.