Comparing Nutrients in 1 pound Brazilnuts VS Restaurant-prepared Espresso Brewed Coffee

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Brazilnuts	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	103% 2989kcal	1.4% 41kcal	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	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	2.45% 0.42g	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	5.83% 7.57g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	116% 65g	0.97% 0.54g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Restaurant-prepared Espresso Brewed Coffee	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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	0.7% 0.009mg	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	1.13% 4.54μg	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	1% 0.91mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	72.6% 726mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	25% 0.23mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	86.4% 363mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	9.86% 0.23mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	15.3% 522mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	12% 444g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Restaurant-prepared Espresso Brewed Coffee per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Restaurant-prepared Espresso Brewed Coffee to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Restaurant-prepared Espresso Brewed Coffee:

• 1 pound of Brazilnuts has 617 times more Vitamin B1, 6.6 times more Vitamin B5, 50.5 times more Vitamin B6, 22 times more Vitamin B9 and 565 times more Vitamin E than Restaurant-prepared Espresso Brewed Coffee.
• While 1 lb of Restaurant-prepared Espresso Brewed Coffee contains 5.1 times more Vitamin B2 and 17.7 times more Vitamin B3 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• 1 pound of Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Restaurant-prepared Espresso Brewed Coffee:

• 1 pound of Brazilnuts has 80 times more Calcium, 34.9 times more Copper, 18.7 times more Iron, 4.7 times more Magnesium, 24.5 times more Manganese, 103.6 times more Phosphorus, 5.7 times more Potassium, more Selenium and 81.2 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While 1 lb of Restaurant-prepared Espresso Brewed Coffee contains 28.6 times more Water than Dried Brazilnuts.
• 1 pound of Restaurant-prepared Espresso Brewed Coffee lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 73.2 times more Energy, 372.8 times more Fat, 175.4 times more Saturated Fat, more Omega 3, 264.8 times more Omega 6, 7 times more Carbohydrate, more Sugars, more Fiber and 119.3 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• 1 pound of Restaurant-prepared Espresso Brewed Coffee provide inadequate amounts of Energy, Omega 3, Omega 6, Carbohydrate, Fiber and Protein