Comparing Nutrients in 1 pound Brazilnuts VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Lentils	27%	3%	70%

Macro Nutrients

	Brazilnuts	Lentils	Recommended Dietary Allowance
Energy	103% 2989kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	11% 1.88g	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	221% 287g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	12.7% 9.2g	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	1.7% 1.22g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 6.67g	g per day for Men 19-50 years
Fiber	89.5% 34g	128% 48.5g	38g per day for Men 19-50 years
Protein	116% 65g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Lentils	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	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	188% 2.45mg	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	543% 2173μg	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	22.7% 20.4mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Lentils	Recommended Dietary Allowance
Calcium	72.6% 726mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	380% 3.42mg	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	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	275% 6.3mg	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	182% 1275mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	90% 3071mg	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	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Lentils per 1 lb

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

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

• 1 pound of Brazilnuts has 11.5 times more Vitamin E than Lentils.
• While 1 lb of Raw Lentils contains 1.4 times more Vitamin B1, 6 times more Vitamin B2, 8.8 times more Vitamin B3, 11.6 times more Vitamin B5, 5.3 times more Vitamin B6, 21.8 times more Vitamin B9, 6.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Raw Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Lentils:

• 1 pound of Brazilnuts has 4.6 times more Calcium, 2.3 times more Copper, 8 times more Magnesium, 2.6 times more Phosphorus, 19170 times more Selenium and 1.2 times more Zinc than Lentils.
• While 1 lb of Raw Lentils contains 2.7 times more Iron than Dried Brazilnuts.
• Both Brazilnuts and Lentils contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.9 times more Energy, 63.3 times more Fat, 104.8 times more Saturated Fat and 58.8 times more Omega 6 than Lentils.
• While 1 lb of Raw Lentils contains 3.1 times more Omega 3, 5.4 times more Carbohydrate, 1.4 times more Fiber and 1.7 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Lentils offer comparable quantities of Sugars per one pound.