Comparing Nutrients in 1 pound Brazilnuts VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Brazilnuts	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	103% 2989kcal	107% 3103kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	323% 313g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	868% 278g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	650% 111g	20% 3.43g	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	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	NA	38g per day for Men 19-50 years
Protein	116% 65g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Creamed Dried Coconut Meat	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	106% 1.38mg	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	10.2% 41μg	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	7.56% 6.8mg	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	72.6% 726mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	407% 3.66mg	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	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	549% 12.6mg	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	135% 948mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	73.5% 2499mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.2% 7.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Creamed Dried Coconut Meat per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Creamed Dried Coconut Meat:

• 1 pound of Brazilnuts has 10.1 times more Vitamin B1 and 2.4 times more Vitamin B9 than Creamed Dried Coconut Meat.
• While 1 lb of Creamed Dried Coconut Meat contains 2.9 times more Vitamin B2, 2.1 times more Vitamin B3, 4.4 times more Vitamin B5 and 3 times more Vitamin B6 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Creamed Dried Coconut Meat:

• 1 pound of Brazilnuts has 6.2 times more Calcium, 2.2 times more Copper, 4.1 times more Magnesium, 3.5 times more Phosphorus and 2 times more Zinc than Creamed Dried Coconut Meat.
• While 1 lb of Creamed Dried Coconut Meat contains 1.4 times more Iron, 2.3 times more Manganese and 12.3 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Creamed Dried Coconut Meat contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 32.2 times more Omega 6 and 2.7 times more Protein than Creamed Dried Coconut Meat.
• While 1 lb of Creamed Dried Coconut Meat contains 3.8 times more Saturated Fat and 1.8 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Creamed Dried Coconut Meat offer comparable quantities of Energy and Fat per one pound.