Comparing Nutrients in 1 pound Brazilnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	103% 2989kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	900% 153g	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	42% 54.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	56% 21.3g	38g per day for Men 19-50 years
Protein	116% 65g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	72.6% 726mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	142% 78μg	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	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 1.6 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• Dried Brazilnuts have 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 1 lb.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.