Comparing Nutrients in 1 kilogram Navel Oranges VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Navel Oranges	Brazilnuts	Recommended Dietary Allowance
Energy	17% 490kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	504% 161g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	90% 117g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 23.3g	g per day for Men 19-50 years
Fiber	58% 22g	197% 75g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Brazilnuts	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Brazilnuts	Recommended Dietary Allowance
Calcium	43% 430mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.92% 34.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Brazilnuts:

• Raw Navel Oranges have more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 84.4 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.1 times more Vitamin B1, 1.3 times more Vitamin B6 and 37.7 times more Vitamin E than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Brazilnuts:

• Raw Navel Oranges have 25.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 3.7 times more Calcium, 44.7 times more Copper, 18.7 times more Iron, 34.2 times more Magnesium, 42.2 times more Manganese, 31.5 times more Phosphorus, 4 times more Potassium, more Selenium and 50.8 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 3.6 times more Sugars and more Fructose than Dried Brazilnuts.
• While Dried Brazilnuts contain 13.4 times more Energy, 447.3 times more Fat, 949.1 times more Saturated Fat, 4 times more Omega 3, 1059.3 times more Omega 6, 3.4 times more Fiber and 15.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Brazilnuts have similar amounts of Carbohydrate per 1 kg.
• Both Raw Navel Oranges as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.