Comparing Nutrients in 1 pound Brazilnuts VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Brazilnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	103% 2989kcal	91% 2631kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	223% 217g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	226% 38.5g	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	104% 135g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	31.3% 22.7g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 22g	g per day for Men 19-50 years
Fiber	89.5% 34g	39.4% 15g	38g per day for Men 19-50 years
Protein	116% 65g	136% 76.4g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Oil Roasted Cashews	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	137% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	113% 1.47mg	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	28.3% 113μg	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	1.5% 1.36mg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	72.6% 726mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	1030% 9.27mg	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	343% 27.4mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	295% 1238mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	329% 7.57mg	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	344% 2409mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	221% 24.3mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Oil Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Oil Roasted Cashews:

• 1 pound of Brazilnuts has 1.7 times more Vitamin B1 and 6.1 times more Vitamin E than Oil Roasted Cashews.
• While 1 lb of Oil Roasted Cashew Nuts contains 6.2 times more Vitamin B2, 5.9 times more Vitamin B3, 4.8 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Oil Roasted Cashews provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Dried Brazilnuts as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Oil Roasted Cashews:

• 1 pound of Brazilnuts has 3.7 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus and 94.4 times more Selenium than Oil Roasted Cashews.
• While 1 lb of Oil Roasted Cashew Nuts contains 2.5 times more Iron, 1.4 times more Manganese and 1.3 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Oil Roasted Cashews contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Fat, 1.9 times more Saturated Fat, 2.9 times more Omega 6 and 2.3 times more Fiber than Oil Roasted Cashews.
• While 1 lb of Oil Roasted Cashew Nuts contains 1.9 times more Omega 3, 2.5 times more Carbohydrate and 2.2 times more Sugars than Dried Brazilnuts.
• Both Brazilnuts and Oil Roasted Cashews offer comparable quantities of Energy and Protein per one pound.