Comparing Nutrients in 1 pound Brazilnuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Almonds	14%	72%	14%

Macro Nutrients

	Brazilnuts	Almonds	Recommended Dietary Allowance
Energy	103% 2989kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 18g	g per day for Men 19-50 years
Fiber	89.5% 34g	149% 56.7g	38g per day for Men 19-50 years
Protein	116% 65g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	50% 200μg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	72.6% 726mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	34% 18.6μg	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	129% 14mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 3 times more Vitamin B1 than Almonds.
• While Almonds contain 32.5 times more Vitamin B2, 12.3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2 times more Vitamin B9 and 4.5 times more Vitamin E than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Brazilnuts vs Almonds:

• Dried Brazilnuts have 1.7 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus, 467.6 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 1.7 times more Calcium, 1.5 times more Iron and 1.8 times more Manganese than Dried Brazilnuts.
• Both Dried Brazilnuts and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Brazilnuts have 1.3 times more Fat, 4.2 times more Saturated Fat, 12 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Carbohydrate, 1.9 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Almonds have similar amounts of Energy per 1 lb.
• Both Dried Brazilnuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.