Comparing Nutrients in 1 kilogram Spanish Peanuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Spanish Peanuts	17%	73%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Energy	197% 5700kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	511% 496g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	222% 71g	504% 161g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1011% 172g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	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	250% 95g	197% 75g	38g per day for Men 19-50 years
Protein	467% 262g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	563% 6.75mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	995% 159mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Peanuts	Brazilnuts	Recommended Dietary Allowance
Calcium	106% 1060mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1000% 9mg	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	489% 39mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	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	554% 3880mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	193% 21mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Peanuts VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spanish Peanuts vs Brazilnuts:

• 1 kilogram of Spanish Peanuts has 3.9 times more Vitamin B2, 54 times more Vitamin B3, 9.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.9 times more Vitamin B9 than Brazilnuts.
• Both Spanish Peanuts and Brazilnuts provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Spanish Peanuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Spanish Peanuts vs Brazilnuts:

• 1 kilogram of Spanish Peanuts has 1.6 times more Iron and 2.2 times more Manganese than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Calcium, 1.9 times more Copper, 2 times more Magnesium, 1.9 times more Phosphorus, 266.3 times more Selenium and 1.9 times more Zinc than Raw Spanish Peanuts.
• Both Spanish Peanuts and Brazilnuts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spanish Peanuts has 1.3 times more Carbohydrate, 1.3 times more Fiber and 1.8 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Fat, 2.3 times more Saturated Fat, 3.6 times more Omega 3 and 1.4 times more Omega 6 than Raw Spanish Peanuts.
• Both Spanish Peanuts and Brazilnuts offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Spanish Peanuts provide inadequate amounts of Omega 3