Comparing Nutrients in 1 pound Brazilnuts VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Small White Beans	25%	3%	72%

Macro Nutrients

	Brazilnuts	Small White Beans	Recommended Dietary Allowance
Energy	103% 2989kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	7.36% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	217% 282g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	297% 113g	38g per day for Men 19-50 years
Protein	116% 65g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	153% 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	438% 1751μg	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	3.53% 3.18mg	0% 0mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Small White Beans	Recommended Dietary Allowance
Calcium	72.6% 726mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	320% 2.9mg	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	138% 11mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	252% 5.8mg	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	288% 2018mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Small White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Small White Beans:

• 1 lb of Raw Small White Beans contains 5.9 times more Vitamin B2, 4.5 times more Vitamin B3, 4 times more Vitamin B5, 4.3 times more Vitamin B6 and 17.5 times more Vitamin B9 than Dried Brazilnuts.
• Both Brazilnuts and Small White Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Small White Beans:

• 1 pound of Brazilnuts has 2.7 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 149.8 times more Selenium and 1.4 times more Zinc than Small White Beans.
• While 1 lb of Raw Small White Beans contains 3.2 times more Iron and 2.3 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Small White Beans contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2 times more Energy, 56.9 times more Fat, 53.1 times more Saturated Fat and 88.3 times more Omega 6 than Small White Beans.
• While 1 lb of Raw Small White Beans contains 6.4 times more Omega 3, 5.3 times more Carbohydrate, 3.3 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• 1 pound of Small White Beans provide inadequate amounts of Omega 6