Comparing Nutrients in 1 kilogram Sugar, turbinado VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sugar, turbinado	Brazilnuts	Recommended Dietary Allowance
Energy	138% 3990kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	NA	504% 161g	32g per day for Men 19-50 years
Omega 3	NA	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	1433% 244g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	768% 998g	90% 117g	130g per day for Men 19-50 years
Sugars	1368% 992g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 992g	% 23.3g	g per day for Men 19-50 years
Fiber	NA	197% 75g	38g per day for Men 19-50 years
Protein	0% 0g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	7.78% 7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Sugar, turbinado	Brazilnuts	Recommended Dietary Allowance
Calcium	12% 120mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	46.3% 3.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	1.43% 10mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	8.53% 290mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.008% 0.3g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugar, turbinado VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sugar, turbinado vs Brazilnuts:

• Both Sugar, turbinado and Dried Brazilnuts have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Sugar, turbinado vs Brazilnuts:

• 1 kg of Dried Brazilnuts contains 13.3 times more Calcium, 193.7 times more Copper, 6.6 times more Iron, 188 times more Magnesium, 26.6 times more Manganese, 725 times more Phosphorus, 22.7 times more Potassium and 135.3 times more Zinc than Sugar, turbinado.
• 1 kilogram of Sugar, turbinado lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sugar, turbinado has 8.5 times more Carbohydrate and 42.6 times more Sugars than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.7 times more Energy, more Fat and more Protein than Sugar, turbinado.
• 1 kilogram of Sugar, turbinado provide inadequate amounts of Protein