Comparing Nutrients in 1 pound Plain Almond Butter VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Plain Almond Butter	Brazilnuts	Recommended Dietary Allowance
Energy	96% 2785kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	229% 73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	41% 53.3g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	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	% 0.091g	% 0g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 10.6g	g per day for Men 19-50 years
Fiber	123% 46.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	170% 95g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	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	0% 0mg	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	732% 110mg	171% 25.6mg	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

	Plain Almond Butter	Brazilnuts	Recommended Dietary Allowance
Calcium	157% 1574mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	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	198% 16mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	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	329% 2304mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Brazilnuts per 1 lb

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

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

• 1 pound of Plain Almond Butter has 26.8 times more Vitamin B2, 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.3 times more Vitamin E than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 15 times more Vitamin B1 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Plain Almond Butter no Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Plain Almond Butter vs Brazilnuts:

• 1 pound of Plain Almond Butter has 2.2 times more Calcium, 1.4 times more Iron and 1.7 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 798.8 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Brazilnuts contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter has 1.6 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.9 times more Saturated Fat, 5.1 times more Omega 3 and 1.8 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Brazilnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Plain Almond Butter provide inadequate amounts of Omega 3