Comparing Nutrients in 1 pound Brazilnuts VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Brazilnuts	Plain Almond Butter	Recommended Dietary Allowance
Energy	103% 2989kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	59% 19g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	363% 61.7g	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	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	27.7% 20g	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	0% 0g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 19.7g	g per day for Men 19-50 years
Fiber	89.5% 34g	123% 46.7g	38g per day for Men 19-50 years
Protein	116% 65g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Plain Almond Butter	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	866% 260μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	60% 240μg	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	732% 110mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Plain Almond Butter	Recommended Dietary Allowance
Calcium	72.6% 726mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	471% 4.24mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	420% 9.67mg	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	329% 2304mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Plain Almond Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Plain Almond Butter:

• 1 pound of Brazilnuts has 15 times more Vitamin B1 than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 26.8 times more Vitamin B2, 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.3 times more Vitamin E than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Plain Almond Butter no Salt 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 Plain Almond Butter:

• 1 pound of Brazilnuts has 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 798.8 times more Selenium and 1.2 times more Zinc than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 2.2 times more Calcium, 1.4 times more Iron and 1.7 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.2 times more Fat, 3.9 times more Saturated Fat, 5.1 times more Omega 3 and 1.8 times more Omega 6 than Plain Almond Butter.
• While 1 lb of Plain Almond Butter no Salt contains 1.6 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Brazilnuts and Plain Almond Butter offer comparable quantities of Energy per one pound.
• 1 pound of Plain Almond Butter provide inadequate amounts of Omega 3