Comparing Nutrients in 1 pound Artichokes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Artichokes	23%	2%	75%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Energy	7.35% 213kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	229% 73g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	64.5% 24.5g	89.5% 34g	38g per day for Men 19-50 years
Protein	26.5% 15g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.74mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	35.2% 0.46mg	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	77% 308μg	25% 100μg	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	59% 53mg	3.53% 3.18mg	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	5.75% 0.86mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56% 67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Artichokes	Brazilnuts	Recommended Dietary Allowance
Calcium	20% 200mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	72.6% 5.8mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	241% 5.55mg	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	58.3% 408mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.4% 385g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Artichokes VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Artichokes vs Brazilnuts:

• 1 pound of Artichokes has 1.9 times more Vitamin B2, 3.5 times more Vitamin B3, 1.8 times more Vitamin B5, 3.1 times more Vitamin B9, 16.7 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 8.6 times more Vitamin B1 and 29.7 times more Vitamin E than Raw Artichokes.
• Both Artichokes and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Artichokes have insufficient amounts of Vitamin E
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Artichokes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Artichokes vs Brazilnuts:

• 1 pound of Artichokes has 31.3 times more Sodium and 24.8 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.6 times more Calcium, 7.5 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 4.8 times more Manganese, 8.1 times more Phosphorus, 1.8 times more Potassium, 9585 times more Selenium and 8.3 times more Zinc than Raw Artichokes.
• 1 pound of Artichokes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Brazilnuts contains 14 times more Energy, 447.3 times more Fat, 448.2 times more Saturated Fat, 2.1 times more Omega 3, 529.6 times more Omega 6, 2.4 times more Sugars, 1.4 times more Fiber and 4.4 times more Protein than Raw Artichokes.
• Both Artichokes and Brazilnuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Artichokes provide inadequate amounts of Energy, Omega 3 and Omega 6