Comparing Nutrients in 1 pound Almond Flour VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Almond Flour	Brazilnuts	Recommended Dietary Allowance
Energy	NA	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	NA	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	650% 111g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	% 10.6g	g per day for Men 19-50 years
Fiber	111% 42g	89.5% 34g	38g per day for Men 19-50 years
Protein	212% 119g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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

	Almond Flour	Brazilnuts	Recommended Dietary Allowance
Calcium	105% 1052mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	878% 7.9mg	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	183% 14.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	241% 5.55mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Almond Flour vs Brazilnuts:

• 1 pound of Almond Flour has 21.4 times more Vitamin B2, 13.6 times more Vitamin B3 and 1.7 times more Vitamin B9 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 5.5 times more Vitamin B1 than Almond Flour.
• Both Almond Flour and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3

Comparing minerals per 1 pound for Almond Flour vs Brazilnuts:

• 1 pound of Almond Flour has 1.5 times more Calcium, 1.3 times more Iron and 1.5 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2583.6 times more Selenium and 1.5 times more Zinc than Almond Flour.
• Both Almond Flour and Brazilnuts contain similar levels of Potassium per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 1.4 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.3 times more Fat than Almond Flour.