Comparing Nutrients in 1 kilogram Soybeans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Soybeans	Brazilnuts	Recommended Dietary Allowance
Energy	154% 4460kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	504% 161g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	232% 302g	90% 117g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	245% 93g	197% 75g	38g per day for Men 19-50 years
Protein	652% 365g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Soybeans	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	728% 8.74mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Brazilnuts	Recommended Dietary Allowance
Calcium	277% 2770mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	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	1006% 7040mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	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	445% 49mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Soybeans has 1.4 times more Vitamin B1, 24.9 times more Vitamin B2, 5.5 times more Vitamin B3, 4.3 times more Vitamin B5, 3.7 times more Vitamin B6, 17 times more Vitamin B9, 8.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 6.6 times more Vitamin E than Raw Soybeans.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Soybeans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soybeans vs Brazilnuts:

• 1 kilogram of Soybeans has 1.7 times more Calcium, 6.5 times more Iron, 2.1 times more Manganese, 2.7 times more Potassium and 1.2 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.3 times more Magnesium and 107.7 times more Selenium than Raw Soybeans.
• Both Soybeans and Brazilnuts contain similar levels of Copper and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 36.9 times more Omega 3, 2.6 times more Carbohydrate, 3.1 times more Sugars, 1.2 times more Fiber and 2.5 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.5 times more Energy, 3.4 times more Fat, 5.6 times more Saturated Fat and 2.5 times more Omega 6 than Raw Soybeans.