Comparing Nutrients in 1 pound Brazilnuts VS Fuji Apples

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Fuji Apples	1%	3%	96%

Macro Nutrients

	Brazilnuts	Fuji Apples	Recommended Dietary Allowance
Energy	103% 2989kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	NA	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	650% 111g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	53% 69g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	73% 53g	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	40.5% 29.3g	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	% 0g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 10g	g per day for Men 19-50 years
Fiber	89.5% 34g	25% 9.53g	38g per day for Men 19-50 years
Protein	116% 65g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Fuji Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	15.7% 0.2mg	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	25% 100μg	3.4% 13.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Fuji Apples	Recommended Dietary Allowance
Calcium	72.6% 726mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	12.6% 0.11mg	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	138% 11mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	6.1% 0.14mg	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	470% 3289mg	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Fuji Apples per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Fuji Apples:

• 1 pound of Brazilnuts has 47.5 times more Vitamin B1, 1.3 times more Vitamin B2, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 7.3 times more Vitamin B9 and 31.4 times more Vitamin E than Fuji Apples.
• 1 pound of Fuji Apples have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Raw Fuji Apples with skin have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Fuji Apples:

• 1 pound of Brazilnuts has 22.9 times more Calcium, 69.7 times more Copper, 24.3 times more Iron, 75.2 times more Magnesium, 39.5 times more Manganese, 55.8 times more Phosphorus, 6 times more Potassium, more Selenium and 101.5 times more Zinc than Fuji Apples.
• While 1 lb of Raw Fuji Apples with skin contains 24.6 times more Water than Dried Brazilnuts.
• 1 pound of Fuji Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 10.5 times more Energy, 372.8 times more Fat, 3.6 times more Fiber and 71.6 times more Protein than Fuji Apples.
• While 1 lb of Raw Fuji Apples with skin contains 1.3 times more Carbohydrate, 5 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Fuji Apples provide inadequate amounts of Protein