Comparing Nutrients in 1 pound Brazilnuts VS Blueberries

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Blueberries	5%	5%	90%

Macro Nutrients

	Brazilnuts	Blueberries	Recommended Dietary Allowance
Energy	103% 2989kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	2.35% 0.4g	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	50.6% 65.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	62.3% 45g	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	31% 22.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.5g	g per day for Men 19-50 years
Fiber	89.5% 34g	28.6% 11g	38g per day for Men 19-50 years
Protein	116% 65g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.54% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	6.8% 27.2μg	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	49% 44mg	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	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	73% 87.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Blueberries	Recommended Dietary Allowance
Calcium	72.6% 726mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	28.7% 0.26mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	66.3% 1.52mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	0.82% 0.45μg	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	6.6% 0.73mg	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 Blueberries per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Blueberries:

• 1 pound of Brazilnuts has 16.7 times more Vitamin B1, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 9.9 times more Vitamin E than Blueberries.
• While 1 lb of Raw Blueberries contains 1.4 times more Vitamin B3, 13.9 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Blueberries provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• 1 pound of Blueberries have insufficient amounts of Vitamin B9
• Both Dried Brazilnuts as well as Raw Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Blueberries:

• 1 pound of Brazilnuts has 26.7 times more Calcium, 30.6 times more Copper, 8.7 times more Iron, 62.7 times more Magnesium, 3.6 times more Manganese, 60.4 times more Phosphorus, 8.6 times more Potassium, 19170 times more Selenium and 25.4 times more Zinc than Blueberries.
• While 1 lb of Raw Blueberries contains 24.6 times more Water than Dried Brazilnuts.
• 1 pound of Blueberries lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 11.6 times more Energy, 203.3 times more Fat, 576.2 times more Saturated Fat, 276.9 times more Omega 6, 3.1 times more Fiber and 19.4 times more Protein than Blueberries.
• While 1 lb of Raw Blueberries contains 1.6 times more Omega 3, 4.3 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Blueberries offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Blueberries provide inadequate amounts of Energy, Omega 6 and Protein