Comparing Nutrients in 1 pound Oil Roasted Almonds with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds with Salt	13%	76%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	95% 2753kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	229% 73g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	41% 53.3g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 10.6g	g per day for Men 19-50 years
Fiber	125% 47.6g	89.5% 34g	38g per day for Men 19-50 years
Protein	172% 96g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	132% 1320mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	103% 1538mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds with Salt VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds with Salt versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds with Salt vs Brazilnuts:

• 1 pound of Oil Roasted Almonds with Salt has 22.3 times more Vitamin B2, 12.4 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 4.6 times more Vitamin E than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.7 times more Vitamin B1 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Oil Roasted Almonds with 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 Oil Roasted Almonds with Salt vs Brazilnuts:

• 1 pound of Oil Roasted Almonds with Salt has 1.8 times more Calcium, 1.5 times more Iron, 2 times more Manganese and 113 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds with Salt has 1.5 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 3.8 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds with Salt.
• Both Oil Roasted Almonds with Salt and Brazilnuts offer comparable quantities of Energy and Fat per one pound.
• 1 pound of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3