Comparing Nutrients in 1 pound Dried Beechnuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Energy	90% 2613kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	229% 73g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	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	NA	89.5% 34g	38g per day for Men 19-50 years
Protein	50.2% 28g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	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

	Dried Beechnuts	Brazilnuts	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	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	139% 11mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	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	0% 0mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 10.6 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 22.1 times more Vitamin C than Dried Brazilnuts.
• While Dried Brazilnuts contain 2 times more Vitamin B1 than Dried Beechnuts.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Beechnuts vs Brazilnuts:

• Dried Beechnuts have 1.5 times more Potassium and 12.7 times more Sodium than Dried Brazilnuts.
• While Dried Brazilnuts contain 160 times more Calcium, 2.6 times more Copper, more Magnesium, more Phosphorus and 11.3 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Iron and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Beechnuts have 47.2 times more Omega 3 and 2.9 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 1.3 times more Fat, 2.8 times more Saturated Fat, 1.3 times more Omega 6 and 2.3 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Dried Brazilnuts have similar amounts of Energy per 1 lb.
• Both Dried Beechnuts as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.